Absolute LAST chance for 16.1 redos SKILL Muscle up for smoothness (10mins) Those who have muscle ups work on stringing them together. Those who do not work the transition. CONDITIONING 1 5mins Max reps squat clean and jerk (or thruster) 50/75kg *scale as needed BUT this was Open workout 11.3 in 201...
Athletes can redo 16.1 OR SKILL Alternating minutes for 18mins Odd 10 or max set if less than 10 chest to bar pull ups Even 12 box jumps (step down) **You can do SOME rebound box jumps BUT feel the difference between step down and jump up. Which one will be faster for your for the open. Obviously th...
16.1 Have fun doing 16.1 everyone, it is going to be great fun! Sorry I missed it this week, but I will be there next weekend Now go out and smash the CrossFit Opens 16.1 @ CrossFit SFS Scotty
Those doing the CrossFit OPEN and taking it seriously FOR TECH ONLY IN AM A) Snatch heavy single (no higher than about 75%) *10mins time limit B) Clean and jerk heavy single (no higher than about 75%) *10mins time limit NOON Watch 16.1 announcement PM Play with a few movements from 16.1 work out a p...
If doing the open DAY OFF For those NOT doing the open: Conditioning A) 3 sets for max cals 30sec max effort calories on AD Rest 2mins between efforts rest 5 mins then B) 2 rounds for time 50 wall ball 9/6kg 25 slam ball 20/12-9kg rest 5 mins C) 6 by 2min sets with 1min rest 1 deadlift @ 150/110kg...
REGISTER today gang it is getting close. It is great fun, can be done anywhere in the world so if you are going away still no excuse!! We will be doing the CrossFit Open’s on the Saturday @ 9am (open doors from about 8am) here at CrossFit SFS. Alana is running this weekend as I am in Sydney. T...
Starting this Thurs night – SFS BOXFIT When: 7pm Where: CrossFit SFS 43 Sheppard St Hume Cost: $15 per session (NON members, members part of your membership) SKILL Alternating minutes for 16mins Odd- 10-12 toes to bar Even- # HSPU for good form! STRENGTH OHS 5, 3, 1 *Each set is progressively...
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THIS IS INTERVAL BASED TRAINING *Although it is in teams the idea is to work hard and earn your rest BENCH MARK AMRAP 3 people to a team * 1 person exercising- 2 resting change as desired Station 1) FRAN AMRAP 15mins 21, 15, 9 Thrusters + Pull ups 42.5/30kg If a group scales weight then all members...
POWER – 15 mins After skills & drills Main emphasis- build to a heavy power clean and jerk CONDITIONING *15min time cap 3 rounds 15 power cleans 60/40kg 10 burpees over bar 15 shoulder to overhead same weight **Time remaining max wall balls MOBILITY
CONDITIONING 0-13min time cap 5 rounds of 5 lateral burpees 10 power clean 50/35kg (adv 60/40kg) 12 toes to bar *time remaining if you get there max front squat reps @ power clean bar 13-18mins rest and bar change 18-20mins With a 2min time cap 40/32 calorie row max deadlifts in time remaining @ 60/...
If you want to step it up a notch and get that one on one attention, both Jamie and I are available for PT sessions here @ CrossFit SFS: ENQUIRE HERE It is hard for us to get right down to the nuance’s of some movements during the classes, Personal Training is a great way to work on some speci...
Future super coach Maddy beside me helping put the program together for CrossFit SFS Kids.. Love this kid soo much! SKILLS Alternating minutes for 20mins Odd – 3-5 power snatch (not heavy NOT light but focus on form) Even – 5-8 chest to bar pull ups CONDITIONING 0-15mins 3 rounds 25 powe...
Register NOW for the 2016 CrossFit Open’s, you won’t regret it… SKILL Muscle up work for 10mins Practise stringing a few together and being efficient on your movement. If you can not do them DO NOT do strict pull ups in this part. Crack out the bands and perform transition muscle u...
CONDITIONING *In pairs, change after ea full round 10min AMRAP 10 KB swings 32/24kg russian 200m row rest 5mins 10min AMRAP 10/7 cal row 10 lateral burpees over rower rest 5mins 10min AMRAP 5 thrusters @ 24/16kg KB’s 5 alternating front rack lunges per leg with KB’s
