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27
06
2018

Thurs 28/6/18 : Do you really squat well?

By Scotty 0

Over the coming weeks guy’s I will delve into doing up some short blogs & vlogs on all things health & fitness that you can watch/read to help you along your journey with us here at CrossFit SFS.

Whether you are training remotely with me, or at the box these will help and if you have any questions please do not hesitate to contact me.

Keep an eye out for these.

CrossFit SFS WOD of the day:

Warm up
4 sets
30 sec assult bike
6 ea 1 arm filly press KB 12/8kg
10 banded pull aparts (control)
30 sec bottom squat holding 10/5kg plate

Lifting – 10 mins (week 2)
Back Squat 6-8-10-12 (aim to go up 1.25 – 2.5kg on each lift from last week)

Metcon
4 Sets
100 Double Unders (200 singles)
8 Single Arm Suitcase Deadlifts/side 32/24kg
5 ea Dumbbell Strict Press 22.5/15kg
30m Farmers/Waiters carry (KB + DB from above)
45sec Forearm Plank
Rest 90sec between sets

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

Canberra Fitness Challenge rego : click image below

2018-capital-fitness-challenge

author: Scotty

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