
Fri 17/8/18 : FREE Workouts to do at home
For those of you who can’t make it in to CrossFit SFS here in Canberra, or live out of town, did you know we have a host of FREE workouts that can be done that require no equipment.
Some are in the WOD’s & Blogs section of this site and the rest can be found here : 101 FREE workouts
Here is today’s CrossFit SFS & Strive 45 workouts
Warm up
2 min row/bike/run
then
Snatch warm up with coach
Lifting
EMOM 8 mins
1 snatch power snatch + 1 snatch balance + 1 hang squat snatch
Strength: 10 min cont work @ steady pace – Odd Object (week 3)
10 BOS @ heavy
10 Deadball squats anyway
10 1 arm suitcase deadlifts 32/24kg
Cond : 16 min EMOM
Min 1 : 5 squat snatch 50/35kg
Min 2 : 7 HSPU
Min 3 : 9 ring dips
Min 4 : 15/12 cals assault bike
Strive 45 Canberra workout
Today is technique day!
MAIN FOCUS
- power cleans
- squat cleans
- front squats
with a few little sprint tabata surprises thrown in…
Also don’t forget still time to register for our upcoming events:
- ACT CrossFit
- Boot Camp Canberra
- Boot Camp Tuggeranong
- Canberra
- Canberra Boot Camps
- Canberra Fitness
- Canberra Gym
- canberra gyms
- Canberra Life
- Capital Challenge
- Capital Fitness Challenge
- CrossFit
- CrossFit ACT
- CrossFit Canberra
- CrossFit SFS
- CrossFit Tuggeranong
- Fitness
- Fitness Canberra
- Hume
- Hume CrossFit
- Hume Fitness
- Scottie Williams
- Strive 45
- Strive Weightlifting
- Weights and mates