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24
05
2020

CrossFit SFS : Do the Work

By Scotty 0

Nobody is going to do the work for you!!

Even on the days you don’t feel like it (been plenty of those in isolation let me tell you), just showing up Canberra can make all the difference!

If you show up and start, even if the weight feels so heavy at the time, you will always leave feeling better, or have improved on something!

Someday’s it is just about moving, getting the endorphins going and making you feel so much better than had you not done it.

CrossFit SFS – Workout of the Day

Warm-up

CrossFit
(5-15 mins):
With an empty barbell or dumbbells:
10 x Good Mornings or 10 x Inchworms
10 x Deadlifts or Single Arm DB Deadlifts
10 x Hang Clean Pulls or DB High Pulls
10 x Hang Muscle Cleans or Single Arm Hang Muscle Cleans
10 x Front Squats or Goblet Squats
10 x Hang Power Cleans or Single Arm Hang Power Cleans
10 x Press or Single Arm Press
10 x Hang Squat Cleans
5 x Jerks or 10 x Single Arm Jerks
5 x Full Clean & Jerks

SFS Online
3 rounds
200m run
10 inch worms
10 1 leg RDL’s
10 press any item
10 squat any item

Weightlifting

Clean and Jerk (6 x 2)

E2MOM

SFS Online
EMOM 12
Odd : 12 Thruster anything you have
Even : .40 HS hold or pike hold


Metcon (35-50 mins):
CrossFit
For time:
30 Pull-ups
15 Clean & Jerks (60/40kg)
20 Pull-ups
10 Clean & Jerks (60/40kg)
10 Pull-ups
5 Clean & Jerks (60/40kg)
RX+ = CTB

Or

SFS Online
For time:
30 Burpees over Dumbbells
15 DB Clean & Jerks (22.5/15kg)
20 Burpees over Dumbbells
10 DB Clean & Jerks (22.5/15kg)
10 Burpees over Dumbbells
5 DB Clean & Jerks (22.5/15kg)

Time cap: 15 minutes

Core Finisher
5 rounds
.20 sec hollow
.20 sec V snaps
.20 sec supamans
.20 hollow hold
rest.60 sec

author: Scotty

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