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24
02
2020

CrossFit SFS athletes at Capital Fitness

By Scotty 0

Just a quick mention to our awesome members that competed over the weekend at the Capital Fitness challenge!

Haylz & Michelle 2nd overall FF teams
Coach Dez & Ingrid 3rd overall FF teams (27teams)
Pauly smashed it in the MM pairs
Coach Juan ripped in against the big boys in the Advanced men and gave it everything
Sam & Ash also gave it everything in the Beg/Int female division

Well done guys so proud of you all…

CrossFit SFS – Workout of the day

CrossFit SFS – Workout of the day

Warm-up
2 rounds
200m row
10 banded good mornings
10 mountain climbers
10 push ups

Metcon (Distance)

TEST 1 Masters HQ Online

Max meters on rower

Buy in each minute – 5 lateral burpees over rower

(First minute MUST begin with burpees)

SCORE: Your score is TOTAL METERS on the rower at the end of the 17mins.

NOTE: This test MUST begin with burpees first

BURPEE OVER ROWER: Lateral

Each minute begins with burpees. Including the 1st minute.

Athlete starts and performs the movement side on to the rower.

At the bottom position, the athlete’s chest and hips must touch the ground.

All athlete’s can choose to step up and down or jump up and down from burpee.

Athlete can not start burpees until the next minute begins.

RX 30-54 MUST JUMP OVER ROWER

ALL SCALED and RX 55-65+ are permitted to step or jump over the rower

ROW:

Set the rower to meters

The damper setting and foot positions may be adjusted by the athlete at any time during the row.

Athlete can skip a round of rowing but MUST still complete 5 burpees at the beginning of each minute

Accessories

3 sets of each
3 x 3 Snatch pull @ 100%
3 x 8 DB bench press @ heavy
3 x 8 single arm DB row @ heavy
3 x 15 plate sit up to press
S/s
3 x 15 plate twists each side

author: Scotty

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