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21
07
2016

Fri 22nd July – Skills, Strength, Technique @ CrossFit SFS gym in Hume Canberra

By Scotty 0

Just so some of the newbies can keep up to speed with what is going on with the program here at CrossFit SFS in Hume, Canberra.

We are still in what we would class our ‘off season’, so most of the sessions are heavier & more skill based rather than high intensity cardio sessions (they will come soon enough).

It is vital that we build a good foundation for all the movements first before we jump into high volume work!!

If you have any questions please do not hesitate to contact me about the program, it is all fully structured with a specific goal in mind suited to everyone.

SKILL
Toes to bar
Ladder
2, 4, 6, 8, 10. Then 2, 4, 6, 8, 10 then 2, 4, 6, 8, 10
Every 30seconds you will start a new rep scheme. Only going to 10. Then dropping to start at 2 again. Every 2min 30 your will perform 30 reps BUT they need to be quality.
0-30sec 2, 30-60sec 4, 60-90sec 6, 90-120sec 8, 120-150sec 10reps

RX +
As above but increase 3’s

POWER

POWER clean
Find a heavy triple touch and go with good form. No side slitting legs

STRENGTH 1
Back squat
3, 2, 2, 1, 1, 1 (heavier ea set start @ 70% 1rm)

STRENGTH 2
STRICT press
3, 2, 2, 1, 1, 1 (heavier ea set start @ 70% 1rm)

CONDITIONING
Power snatch 50 reps @ 50/35kg

RX +
60/40kg

author: Scotty

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