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23
02
2020

Khan Porter & Kat Baker WIN Capital Fitness Challenge

By Scotty 0

And that is a wrap for the 2020 Capital Fitness Challenge!!

WOW, is all I can say right now. What a ride the weekend was.

Thank you everybody!

Huge congrats to Khan Porter & Kat Baker on their wins, each taking home the $1000 cash, and also a ticket to the National Final of the AFFF later this year! WIn that and they will represent Australia in Canada at the IF3 World Titles.

Just some of the Images from the event can be found here: https://bit.ly/2T2xcbK

CrossFit SFS – Workout of the Day

Warm-up: (5-15 mins):
2 rounds:
30 sec Squat Hold
30 sec Plank Hold/ 15 sec Side Plank each side/ 30 sec Hollow Hold (change each round)

Then;2 rounds:
6 x Inchworms (no push-up)
6 x Pause Goblet Squats with KB or DB
6 x Lunges with KB or DB
12 x Glute Bridges

Then;

Warm up for opening set of back squats

Strength

Back Squat (3 x 10 )

This week we are kicking off a new strength cycle

This is a longer cycle that will have a significant build up to our testing phase

This week and next week we will be working 3 x 10 across a variety of movements and building a base

Today we are starting with back squats

I want you to hold a heavy weight across but make sure each set is challenging and that you are moving well

Metcon (35-50 mins):

For time:
15-12-9
Thruster 43/30kg
Pull-ups
Immediately into;
15-12-9
Thruster 43/30kg
Toes-to-Bar

Time cap: 15 minutes

author: Scotty

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