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04
02
2021

Welcome Juan

By Scotty 0

We are very fortunate to now have Juan working here with us on a Permanent weekly basis.

Juan brings a wealth of knowledge to us with years of experience in the CrossFit coaching realm.

Juan will be heading up the gymnastics programming for the facility and he is available for any 1 on 1 or small group PT sessions as well if you really want to speed up your skill/strength on all things CrossFit.

From the SFS team, welcome Juan.

CrossFit SFS – Workout of the Day

Warm-up

3 rounds:
200m Jog (increase speed slightly each round)
10 x Single Leg Deadlifts (5 per leg, no weight)
10 x Single Leg Glute Bridges, 5 per leg
10 x V-ups or Sit-ups
10 x Shoulder Taps in top of Push-up
10 x SIngle Arm DB Shoulder Press, 5 per side

Then;

Warm up to opening set of Deadlifts

Strength
Deadlift (5’s)

Build to heavy set of 5 (no higher than 80% last known 1 rep max)

We are NOT LOOKING for a Max effort here and I SHOULD NOT SEE A STAR ON THE BOARD!!!

Metcon

For time:
100 Double Unders
Then;

“Diane”
21-15-9

Deadlift (100/70kg)
HSPU

Then;
100 Double Unders

Time cap: 15 minutes

author: Scotty

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