fbpx
Blog
  • Main page
25
05
2020

CrossFit SFS : Boot Camp Canberra

By Scotty 0

We have Boot Camps running in Canberra 5 days a week!

Send us a message to book a spot.

CrossFit SFS – Workout of the day

Warm-up

3 rounds:
60 sec on a machine of your choice/ easy skipping/ 200m jog
10 x Pause Air Squats (2-3 sec in bottom of each rep)
15 x Hollow Rocks
10 x Shoulder Taps + 5 Push-ups

Then;

Warm up for opening set of Front Squats

Strength

Front Squat (heavy 2 )

today I want you to build to a heavy set of 2,
then
4 x 3 @ 85 – 90% above

SFS Online
5-6 x 8 tempo set 5/3/1/1

Metcon

CrossFit
200 Double Unders
50 KB Swings 24/16kg
20 Bar Muscle Ups

1min Rest

160 Double Unders
40 KB Swings 24/16kg
16 Bar Muscle Ups

1min Rest

120 Double Unders
30 KB Swings 24/16kg
12 Bar Muscle Ups

SFS Online
200 Double Unders (400 singles)
50 KB or DB Swings 24/16kg
20 Burpee Box Jumps /(broad jump if no box)

1min Rest

160 Double Unders
40 KB or DB Swings 24/16kg
16 Burpee Box Jumps /(broad jump if no box)

1min Rest

120 Double Unders
30 KB or DB Swings 24/16kg
12 Burpee Box Jumps /(broad jump if no box)

author: Scotty

Comment
0

Leave a reply