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29
11
2019

CrossFit : Sat 30/11 : Super Saturday in Canberra Gym

By Scotty 0

If you have ever wondered it should be like when you workout, then come on out to Strive 45 & CrossFit SFS and check it out!!

FREE week to anyone to trial : FREE WEEK

CrossFit SFS – Workout of the Day

Warm Up (5-15 mins):

Easy 400m Jog|
10-8-6-4-2
Air Squats
Kipping Swings
One Arm Strict DB Press (5/4/3/2/1 per arm)

Then;
2 rounds:
1 Rope Climb or scaling equivalent
3 DB Thrusters

Metcon (15-50 mins):

For time, in teams of 3:
5 rounds for time:
Run 400m (together)
36 Dumbbell Thrusters (22.5/15kg)
27 Strict Pull ups (RX + = 9 rope climbs)
*share the thrusters and strict pull ups/ rope climbs between you

Scaling Options:

Run: Row 450/400m or Assault Bike 30/22 cals

Dumbbell Thruster: reduce weight, DB front squat

strict pull-ups : band as needed, ring rows (3 = 1 strict pull up)
Today’s workout is a team workout

5 rounds of running, DB thrusters and rope climbs

Each team member will run 400m each round at the same time

When you come in, you have 36 DB thrusters and 27 strict pull ups or 9 rope climbs to complete each round between you

Split up the work however you like

You can have one team member doing thrusters and one team member doing rope climbs at the same time with one team member resting

Once you have accumulated your 36 thrusters and 9 rope climbs in any order, start the next round

Team members do not need to use the same scaling options for each movement, scale as necessary for you to perform well individually within the team

This is a longer workout but there is some built in rest so try to work hard when it’s your turn

Time cap: 35 minutes

author: Scotty

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