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01
05
2019

Thurs 2/5 : Strive Weightlifting, Hume Gym

By Scotty 0

Looking to enhance your Weightlifting skills? Great strength transfer for any chosen sport!

Here at Strive Weightlifting, Hume, Canberra, we run classes every week, teaching you the skills, and movement patterns required for all things Weightlifting!

CrossFit SFS Workout of the Day

Warm Up (5-15 mins):
Practice split Jerk footwork

Then, with an empty barbell:

5 x Strict Press
5 x Behind Neck Strict Press
5 x Push Press
5 x Behind Neck Push Press
3 x Push Jerk
3 x Behind Neck Push Jerk
3 x Split Jerk
3 x Behind Neck Split Jerk

Strength/ Skill (15-40 mins):
Push Press
4 x 2

Split Jerk
3 x 3

WOD (40-52 mins):
AMRAP 12 minutes:
5 Devils Press (22.5/15kg)
10 Dumbbell Box Step Ups (22.5/15kg)
15 HSPU

Scaling Options:
Devils Press: reduce weight
Dumbbell Box Step Ups: reduce weight
HSPU: reduce reps to 10 or 5, abmat HSPU (reduced ROM), box pike HSPU, wall climb (3-5 reps per round), DB Push Press

author: Scotty

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