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04
05
2020

CrossFit SFS: Small Group PT Canberra

By Scotty 0

Well there has been a few rumours of some hope of returning to outdoor 10 – 1 group sessions.

At this stage, cabinet will meet this Friday where they will deliver a roll our for us and we will know more!! Stay Tuned.

CrossFit SFS – Workout of the day

Warm-up

Tabata Mash-up:
20 sec of step ups/ lunges
Rest 10 sec
20 sec of hollow rocks
Rest 10 sec
20 sec of empty bar deadlifts or one arm Russian swings
Rest 10 sec
20 sec of double unders or single skips
Rest 10 sec

Rotate each interval and continue until you have completed 4 rounds of each

Then;

3 rounds:
3 x Box Jumps or 4 x Jumping Lunges
3 x T2B/ V-up/Sit-up
3 x Deadlifts or KB Swings

Strength: 10 – 20 mins

Inc Bench Press
4 x 6 @ heavy
s/s
4 x 8 Bulgarian SPlit Squats @ heavy
https://www.youtube.com/watch?v=G0Mo2LF8uLU

Metcon:
CrossFit: For time:
40 Box Jumps (24/20″)
40 Toes-to-Bar
40 Deadlifts (70/50kg)
400m Run
40 Deadlifts (70/50kg)
40 Toes-to-Bar
40 Box Jumps (24/20″)

Rx+: 85/60kg
____________
SFS Online Option 1:
For time:
40 Box Jumps (24/20″)
40 Toes-to-Bar
40 Kettlebell Swings (24/16kg)
400m Run
40 Kettlebell Swings (24/16kg)
40 Toes-to-Bar
40 Box Jumps (24/20″)
___________
SFS Online Option 2:
For time:
40 Jumping Lunges
40 Vups or Sit-ups
40 Kettlebell Swings (24/16kg) or DB Swings (15/10kg)
400m Run
40 Kettlebell Swings (24/16kg) or DB Swings (15/10kg)
40 V-ups or Sit-ups
40 Jumping Lunges

author: Scotty

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