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31
10
2018

Thurs 1/11 : Canberra Gym having fun

By Scotty 0

Yes we train hard, but also have a damn good time doing it here at CrossFit SFS, Strive 45 in Canberra

Warm Up (5-15 mins):
3 min row/run/bike/ski
then
1 min each
Pull Aparts
Hollow Rocks
then

Tabata Mash-up (alternating between):
20 sec Empty Bar Bench Press
10 sec Rest
20 sec Empty Bar Bent Over Row
10 sec Rest

Do this slowly and methodically, it is not a sprint. Aim to get 5-10 reps per movement per interval. Do 8 rounds of Tabata so that you complete 4 sets of each movement

Strength/ Skill (15-35 mins):
Bench Press
4 x 5

Bent Over Row
4 x 10

Perform these as a super set if possible

WOD (35-50 mins):
AMRAP 10 mins:
10 Box Jumps (24/20”)
10 Hang Power Cleans (60/40kg)
10 Handstand Push-ups

Scaling Options:
Box Jump: reduce height, step up
Hang Power Clean: reduce weight
HSPU: 5 reps per round, abmat HSPU, box pike HSPU, Strict DB Press

author: Scotty

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