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11
07
2018

Thurs 12/7/18 : Capital Fitness Challenge Canberra

By Scotty 0

Capital Fitness Challenge registration is now open, some divisions are filling up fast so jump on register real soon!! (Just click the image below):

Warm up
2 sets
30 sec assult bike
10 banded pull aparts (control)
30 sec bottom squat holding 10/5kg plate
Then
3 mins on
ankle/hip mobility drills (bands/ foam roller

Lifting – 10 min EMOM (week 5)
Odd: 3 Back Squat @ 5-10% heavier than last week set of 6 (or around 80-90% if you weren’t here)
Even: 3 strict TTB + 10 kipping (or progression of)

Metcon

For Time
Run 400m
10 Power Clean 50/35kg
10 Ab mat Sit Ups

rest 2mins

B. For Time
Run 400m
8 Hang Squat Clean 60/40kg
10 V Ups

rest 2mins

C. For Time
Run 400m
6 Squat Cleans 70/45kg
10 Toes to Bar

ACCESSORY Strength – if time
4 x 10 BB Good Mornings
s/s
4 x 30 sec ring row holds
4 x 20 sec max ring push ups

author: Scotty

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