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05
02
2021

Saturday Fun at Canberra Gym

By Scotty 0

CrossFit SFS – CrossFit

Warm-up (No Measure)

Easy 400m bike/row/ski

Then;

3 rounds:

10 x Air Squats

10 x Kipping Swings

5 x Empty Bar Muscle Cleans

5 x Empty Bar Push Press

Then;

3 rounds:

3 x Wall Balls

3 x Pull-ups

3 x Clean & Jerks (increase weight each round)

3 x T2B

Metcon (Time)

(20-55 mins):

Partner Workout:

For time:

150 Wall Balls (20/14lbs)

bike 60 cal (in 15 cal blocks each till done)

90 Pull-ups

bike 60 cal (in 15 cal blocks each till done)

60 Clean & Jerks (60/40kg)

bike 60 cal (in 15 cal blocks each till done)

90 Toes-to-Bar

bike 60 cal (in 15 cal blocks each till done)

150 burpees over your bar

Scaling Options:

Run: Row 450/400m or Assault Bike 25/18 cals

Wall Ball: reduce weight, reduce target height

Pull-up: banded/jumping pull-ups, ring rows

T2B: T2B attempts, hanging knee raises, V-ups, sit-ups

Clean & Jerk: reduce weight
Ending our week with a partner workout

Today’s workout will start with 150 Wall Balls! Share the reps however you like between you and your partner (one person working at a time)

This theme will remain the same for the other movements in the workout but the runs will be performed together at the same time

The crux of the workout is Double Grace in the middle (60 C&J). You can break this up in whichever fashion suits you both, even one for one if you wish

You do not need to use the same equipment or scaling options as your partner

Choose options for each of you that mean you both get a challenging workout whilst maintaining the high intensity stimulus of the workout

This workout contains pull-ups on the way out and T2B on the way back, this will provide a little extra volume and practice on both of these movements as we venture close to the open

As always, push and encourage your partner today when they need the support, and when it’s your turn to work, work as fast as you can!

author: Scotty

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