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03
12
2020

Queanbeyan Blues Fitness

By Scotty 0

Off Season strength and conditioning is well and truly underway for the Queanbeyan Blues with Strive Fitness.

Great to have so many of them now members at the gym here and looking forward to continue the work with them as they prep for the up coming season.

CrossFit SFS – Workout of the Day

Warm Up

(5-15 mins):
2 rounds:
60 sec on a machine of your choice
18 x Hollow Rocks
12 x Glute Bridges with pause @ top of each rep
6 x Single Leg Deadlifts (each leg, no weight)
1-2 x Wall Climbs or 12 x Shoulder Taps

Then;

Build to opening weight for deadlift

Deadlift (2’s)

Our last strength session of the week is a heavy one

building to a heavy 2 Deadlifts (touch & go)

Metcon

(35-55 mins):
For time:
40/30 cal Assault Bike
Then;
24-16-8 reps of:
Dumbbell Lunge (2 x 22.5/15kg)
HSPU Or Dumbbell Shoulder to Overhead (2 x 22.5/15kg)

Time cap: 15 minutes

author: Scotty

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