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26
05
2020

CrossFit SFS : Train with Intent

By Scotty 0

If you really want to see some changes to your body, your intention should be to get the most out of your workout.

Because… what’s the point in doing the workout in the first place?

Because you’re training for a reason, not just for the sake of doing it.

When low intensity workouts are your norm (a walk up ahill, around the block etc), you simply won’t ever achieve the results that you’re hoping for. And this is something that you completely control.

So, as you go into your next workout, think about the intensity that you’re bringing. Are you pushing yourself with each rep? Could you go heavier? Could you be faster?

Fight the urge to be comfortable while you exercise. There’s plenty of time throughout your day to feel comfortable, just not while you’re working out.

Attack your next workout with 100% intensity and set a new standard for yourself to continuously STRIVE to become fitter, faster and stronger.

You’ve got this!

CrossFit SFS – Workout of the day

Warm-up

(5-20 mins):
Easy 400m Jog Warm Up

Then;

3 rounds:
10 x Single Leg Deadlifts (no weight)
10 x Glute Bridges with 2-3 sec pause at top of each rep
10 x Hollow Rocks
10 x Kipping Swings or 10 sec Superman Hold

Then;

CrossFit
5-4-3-2-1
Deadlift (increase weight each round)
Toes-to-Bar

Or

SFS Online
3 rounds:
4 Single Arm Russian Swings (each arm
4 Full Swings (both arms)
8 Sit-ups

Metcon (25-45 mins):
AMRAP 30 minutes:

CrossFit
Run 200m
10 Toes-to-Bar
10 Deadlifts (100/70kg)

Or

SFS Online
AMRAP 30 minutes:
Run 200m
10 V-ups or 15 Sit-ups
15 Deadlift anything

Finisher

Accumulate as much time as possible in 5 mins of:
Plank hold

author: Scotty

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