Blog
  • Main page
12
05
2020

CrossFit SFS : Renovations in Canberra Gym

By Scotty 0

Even though we have been closed for six weeks now, we have been busy in the gym giving it a clean up, new paint and some small changes in the gym, so that when we get the green light we are ready to go.

Plenty of cleaning stations, and hand sanitiser and we will still strive to be the cleanist gym in Canberra

CrossFit SFS – Workout of the day

Warm-up

3 rounds:
10 x Shoulder Taps in top of Push-up
10 x Single Leg Deadlifts (no weight), 5 per side
10 x Reverse Lunge & Twist
10 x Hollow Rocks

Then;

2 rounds:
4 x Push-ups
4 x Pull-ups Bent Over Rows
4 x Step Ups or Jumping Lunges
4 x GHD/T2B/Sit-ups

Strength

Back Squat (4 x 6 @ 75%)

warm up to load then complete
4 x 6 @ the same weight as last week

Metcon

CrossFit
5 rounds for time:
20 Push-ups
20 Pull-ups
20 DB Box Step Ups (22.5/15kg)
20 GHD Sit-ups or T2B or Sit-ups
—–
SFS Online 1
5 rounds for time:
20 Push-ups
20 Pull-ups//banded lat pulldown
20 DB Box Step Ups (22.5/15kg)
20 T2B or Sit-ups
—–
SFS Online 2
5 rounds for time:
20 Push-ups
20 DB Bent Over Rows (15/10kg)
20 DB Lunges (15/10kg)
20 Sit-ups
—–
SFS Online 3
5 rounds for time:
20 Push-ups
20 Bent Over Rows with barbell/dumbbells/kettlebell/backpack
20 Jumping Lunges

20 Sit-ups
Some volume building gymnastics in todays workout. 100 reps of each movement in total, but broken into 5 rounds to allow for some intensity across the board.

author: Scotty

Comment
0

Leave a reply