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15
10
2019

CrossFit : Wed 16/10 – Group Fitness Training in Canberra

By Scotty 0

It is no secret that if you want to get results faster, it is much easier to train with a group of like minded people!

Here at CrossFit SFS / Strive 45 HIIT in Canberra we do just that.

With over 35 classes a week to choose from, we got you covered.

You will never be alone here. In fact when you first sign up you will get your very own trainer for a MONTH!! Yes that is right, you will get your own trainer and they will walk you through it all here at the gym, and make sure you are set up for success.

FREE week trial to anyone wanting to come and try it out : : FREE WEEK

CrossFit SFS – Workout of the Day

Warm Up (5-15mins, tech work with coach):
With an empty barbell:
10 x Good Mornings
10 x Stiff Legged Deadlifts (finish just below knee)
5 x Hang Clean Pull (shoulders only)
5 x Hang Clean High Pull (high elbows)
rest
5 x Hang Muscle Clean
5 x Pause Front Squat
rest
5 x Hang Power Clean
5 x Front Squat
rest
5 x Power Clean
5 x Squat CleanThen;

Warm up to starting weight

Weightlifting
6 x 2 Squat Cleans

Metcon – (40-50 mins):

AMRAP 10 minutes:
2, 4, 6, 8, 10, 12 etc.
Deadlifts (102.5/70kg)
Handstand Push-ups

Scaling Options:
Deadlift: reduce weight (below 60 % of 1rm)

Handstand Push-up: ½ reps each round, abmat HSPU (reduce ROM), box pike HSPU, seated DB Press, wall climbs (½ reps each round), Push-ups

author: Scotty

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