Blog
  • Main page
17
10
2018

Thurs 18/10 : Strive 45 HIIT Canberra

By Scotty 0

With the warmer weather it is great to see so many people coming in and hitting up the Strive 45 HIIT class inside CrossFit SFS Canberra!


SFS Workout of the Day

Warm Up

2 rounds:
2 min cardio your choice
10 pass thru
1 x kano hip complex
2 min banded shoulder mobility

Lifting – Hang Squat Cleans
Build to a heavy hang squat clean

Skills : 8 mins
Odd : 10 – 60 Du
Even : 5 – 7 TnG Power Snatch 43/30kg

Cond – 3 x 5 min AMRAP , rest 3 min after each 5 min
400m run
4 ring muscle ups (8 pull ups / ring rows / banded lat pulldown)
6 pistols (scale as needed)
8 Box Jumps
Max Thrusters in remaining time
43/30
50/35
60/40kg

ACCESSORY Strength – if time
4 x 6 1 arm DB row @ heavy
3 x 12 BB bicep curl
3 x 25 band tricep extension

author: Scotty

Comment
0

Leave a reply