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11
05
2020

CrossFit SFS: Outdoor Group Sessions

By Scotty 0

Please head to the private Facebook Page and make sure you answer the polls we have/are putting up in regards to the best way forward for us all in the coming weeks.

We will be offering some outdoor small group classes in Canberra as well as continue with some ZOOM classes, but please check the Facebook page regularly.

CrossFit SFS – Workout of the Day

Warm-up

3 rounds:
30 sec plank hold
30 sec squat hold
10 x Good Mornings or 10 x Single Leg Deadlifts (no weight, 5 per side)

Then;

3 rounds:
9 x Air Squats
7 x Deadlifts
5 x Hang Power Cleans
3 x Shoulder to Overhead
*Increase weight each round if using a barbell

Strength : 10 – 22 mins
EMOM 12
Odd : 4 – 6 Bench Press @ heavy
Even : Max push ups in 1 unbroken attempt

record weight of bench

If no bench for incline then just do floor press with any object you have


Metcon

CrossFit
For time:
75 Air Squats
round of 21 Diane (100/70kg)
60 Air Squats
round of 15 Diane (100/70kg)
45 Air Squats
round of 9 Diane (100/70kg)
30 Air Squats
round of 9 Diane (100/70kg)
15 Air Squats
round of 15 Diane (100/70kg)

Diane = Deadlift + HSPU
—–
SFS Online 1
For time:
75 Air Squats
round of 21 Diane
60 Air Squats
round of 21 Diane
45 Air Squats
round of 21 Diane
30 Air Squats
round of 21 Diane
15 Air Squats
round of 21 Diane

Diane = Deadlift Object + Pike Push ups or HRPU

Scaling Options

CrossFit : scale load

SFS Online
1 DB/KB/Sandbag if needed (if you have 2 DB’s use them)
After yesterday’s all out sprints, today you will need to settle in for more of a grind. Lots of air squats blended with the CrossFit classic “Diane”.

The air squats are designed to do 2 things, fatigue the legs and increase your heart rate. This will in turn make the barbell/DB work feel tougher. However, this will have a very different feel to your standard Diane.

Your personal challenge today should be to not fall into your usual habits with Diane (eg. you might always break at certain points for strategy), but to try and push a little harder and hang on for longer if and where possible.

author: Scotty

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