• Main page

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.


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)


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


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


Leave a reply