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08
08
2019

Thurs 8/8 : One more test at Canberra Gym

By Scotty 0

Guy’s have been killing it!! One test to go tomorrow, bring on the deadlift here at CrossFit SFS

CrossFit SFS – CrossFit

Warm-up

2 min cardio of choice

With an empty barbell:
10 x Lunges with barbell on back
10 x Stiff Leg Deadlifts

rest
5 x Clean Pulls (shoulders only)
5 x Clean High Pulls (high elbows)
5 x Muscle Cleans
5 x Pause Front Squats
rest
5 x strict press
5 x push press
rest

3 x Clean & Jerk

*lift in groups on coach to allow time for individual coaching cues & technique development

build to load

Weightlifting

Clean and Jerk (1rm)

If you are not one that is either fussed/ or yet ready to test your 1rm.

Not a problem you will do the following:

5 x 3 full squat clean & jerk @ 75%

work on positions and feel free to break down the movement based on your skill level at this point in time.

Talk to the coach on duty to give you options to work on

Metcon

‘Under Fatigue” (Time)

WOD (35-50 mins):
21-15-9
Power Clean (70/47.5kg)
HSPU

Time cap: 12 minutes

Scaling Options:

Power Clean: reduce weight, use dumbbells

HSPU: reduce reps eg. 15/12/9, 12/9/6 or 9/7/5, abmat HSPU (reduce ROM), box pike HSPU, seated DB Press
Today’s workout is 21-15-9 of Power Cleans & HSPU

author: Scotty

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