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Fri 16/8 : Super Saturday Tuggeranong HIIT session

By Scotty 0

If you have nothing to do tomorrow at 8am, then feel free to come on out and join us for a FREE session on us at our Strive 45 HIIT class at 8am.

Our facility is located within CrossFit SFS, Hume, Canberra

CrossFit SFS Workout of the day

Warm Up (5-15 mins):
Before Squatting:
3 rounds:
45 sec on a machine of your choice
6 x Goblet Lunges
6 x Goblet Cossack Squats
6 x V-ups
6 x Jumping Air Squats with slow descent (3 sec down to the bottom then jump up as high as possible)

Before Workout (empty barbell):
5 x Snatch Pulls
5 x Snatch High Pulls
5 x Muscle Snatches
5 x Hang Power Snatches
5 x Pause Power Snatches (pause above knee)
5 x Power Snatches


Back Squat (5 x 5 w/- 3’s pause)

Yesterday was largely gymnastic, today we are doing some weightlifting
Our strength work today is some pause back squats

5 x 5 with a 3 sec pause at the bottom of each rep

Descend down slowly, pause for a genuine 3 sec and then stand up

Do not bounce out of the bottom, use your leg strength to stand up rather than momentum

You will find that the weight will feel much heavier with the slow movement and pauses but again, this week’s focus should be on building good positions rather than going crazy with weight


“Assault on Isabel” (Time)

WOD (35-55 mins):
30/20 cal Assault Bike
30 Snatches 60/40kg
Time cap: 10 minutes

Scaling Options:

Assault Bike: reduce cals (finish under 2 mins)

Snatch: reduce weight
Today’s workout is a twist on an old benchmark workout

30/20 cal Assault Bike sprint into “Isabel”

The entire workout is built around doing Isabel under pre fatigue so you need to go hard on the bike today

You should be aiming to finish the bike in 60-90 sec

Time cap on the bike is 2 minutes

Try to stay on the barbell and keep moving, use whatever method works best for you whether that be singles or touch & go reps

There is a time cap of 10 mins for this workout

Choose a barbell weight where you can continue to get back on the barbell without needing big chunks of rest

author: Scotty


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