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06
11
2019

CrossFit : Thurs 7/11 : Off Season Sports Conditioning

By Scotty 0

Now is the time to get to work on your off season strength and conditioning in preparation for next season.

Do the work now and make it easier for yourself in the New Year.

We offer club discounts, hit us up to work out a deal for your club

We also offer off season training sessions either here at CrossFit SFS or at your facility.

CrossFit SFS – Workout of the Day

Warm-up
3 rounds:
60 sec on a machine of your choice (increase intensity each round)
5 x Close Grip Push-ups
10 x Renegade Rows (with a light pair of dumbbells)
15 x Hollow RocksThen;

Warm up to your opening sets of Bench Press & Bent Over Rows

Strength/ Skill (15-35 mins):
Bench Press
5 x 2
Super set with
Bent Over Row
5 x 4

Metcon
AMRAP 4 minutes:
10 Push-ups
10 Dumbbell Snatches (22.5/15kg)
Rest 1 minute

AMRAP 4 minutes:
10 Dumbbell Lunges (22.5/15kg)
10 Toes-to-Bar
Rest 1 minute

AMRAP 4 minutes:
10 Push-ups
10 Dumbbell Snatches (22.5/15kg)
Rest 1 minute

AMRAP 4 minutes:
10 Dumbbell Lunges (22.5/15kg)
10 Toes-to-Bars

author: Scotty

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