Wednesday Jan 19

Long WOD today

Warm Up

400 Run

2 Sets

10m Bear Crawl

5 Push ups to Shoulder Ext

10m Crab Walk

5 Scap Pull Ups

2 Sets

5 Trap-3 Raise

5 Hollow Rocks

5 Half Kneeling Bottom-Up KB Press

Strength

EMOM 12 min

Min 1: Bar MU/Pull ups (3-5) or (5-8) or (8-10)

Min 2: HSPU (3-5) or (5-8) or (8-10)

Min 3: Max Cal on C2

Min 4: Rest

Workout

5 RFT

10 DB Box Step ups

20 Sit ups

30 Push ups

40 Deadlift

 

Goal: Endurance

RX

DB – 22.5/15Kg

BB – 60/42.5Kg

SC

DB – 15/12.5Kg

BB – 50/35 Kg

Push ups on knees

Fit

DB – 12.5/10Kg

BB – 40/30 Kg

Push ups on box 

Extras

Weightlifting

5 Sets

8 Close Grip Bench Press @ 75% Tempo 32×0

8 Strict Chin Ups Tempo 30×2

 

Accessory

3 sets

5/5 Prone Trap 3 Raises

10 Banded Y’s

20 Banded Lat Pulldown

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …

Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …

Leave a Comment

Your email address will not be published. Required fields are marked *