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08
10
2019

Cross: Wed 9/10 – Canberra you just need to start

By Scotty 0

Here at CrossFit SFS / Strive 45, we don’t need you to have any fitness or skill level.

All we ask is that you turn up, do the work and have fun!!

We always have a host of scaling options for ALL of our workouts. Yes we understand people are after different things that is why we have different options for you to choose from.

#justturnup

CrossFit SFS – Workout of the day

Warm Up (5-15mins):
2 rounds:
10 x Single Leg Deadlifts (5 per side, no weight)
30 sec Plank Hold
10 x Single Leg Glute Bridges (5 per side)
15 sec Side Plank (each side)

Then;

2 rounds:
10 x Slow Stiff Legged Deadlifts (empty barbell)
10 x Broad Jumps (length of barbell)

Strength

Deadlift (4 x 4)

4 x 4 reps, go nice and heavy, but keep in mind that we have some heavy deadlifts in the workout today as well

WOD (35-50 mins):
7 rounds for time:
7 Deadlifts (125/85kg) – around 70% of 1rm
7 Box Jumps (30/24″)
7 Handstand Push-ups
Time cap: 15 mins

author: Scotty

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