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17
06
2020

Strive Fitness Facility, one stop shop in Canberra

By Scotty 0

For all things fitness in the ACT then you don’t need to look any further than Strive Fitness.

✔ CrossFit SFS
✔ Strive 45 HIIT classes
✔ Strive Weightlifting
✔ Strive Kids
✔ FREE Child Minding
✔ Outdoor Boot Camp
✔ Allied Services
✔ Personal Training
✔ Online Gym or Home based Programming

CrossFit SFS – CrossFit

Warm-up: (5-10 mins):
2 rounds:
60 sec easy/moderate/hard row (increase intensity each round)
15 x Hollow Rocks
10 x Kipping Swings into 20 sec Active Hang
5 x Inchworm Push-ups
30 sec Squat Hold

Skills

Pull-ups (max reps)

Our strength work today is gymnastic work, building back up some strength and volume on the pull-up bar which many of us have missed for some time

5 x max reps of strict pull-ups

You get one attempt for as many reps as possible each round

Scale to a band pull-up or a ring row if needed, but not a kipping pull-up

Metcon

5 x AMRAP 3 minutes:

Row 20/15 cals
AMRAP rounds of “Cindy” in time remaining

Rest 1 minute between each AMRAP

Continue where you finished in the previous round so that you end up with a single score of total rounds of Cindy. Each round of Cindy is 5 Pull-up, 10 Push-ups and 15 Squats.

author: Scotty

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