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Mix Up Your Fitness

By Scotty 0

One of the best things about CrossFit or HIIT classes, is the variety on offer.

Here at CrossFit SFS & Strive 45 Fitness, we run 35 plus classes a week and run a mix of short, medium and long duration workouts so as to not allow the body to know what is going on with training.

It is a great way to train as the body needs to keep adapting to the changes, thus eliciting a better overall response.

CrossFit SFS – Workout of the Day


Warm-up (0-10 mins):
Easy 400m Jog


10 x Empty Bar Push Press
10 Empty Bar Muscle Cleans
10 Empty Bar Hang Power Cleans
10 x Step Ups
then (find your workout weight)
10 Hang Power Cleans @ workout weight
10 x Shoulder to Overhead @ workout weight
5 x Burpee Box Jumps

Metcon (20-55 mins):
For time:
Run 2km
100 Hang Power Cleans (40/30kg)
100 Shoulder to Overhead (40/30kg)
100 Box Jumps (24/20″)
*Partition the reps however you like

*35 min cap

author: Scotty


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