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05
12
2018

Thurs 6/12 : No Fitness Required at Canberra Gym

By Scotty 0

We coach you on all things fitness here at CrossFit SFS & Strive 45 HIIT, Canberra.

Gymnastics, Weightlifting, Aerobic Conditioning, HIIT, boxing.

There is NO level of fitness or skill required to walk through our doors here at Strive 45, just a desire to change!

………………
CrossFit SFS workout of the day

Warm up

3 min row/run/ski
3 rounds:
5 x Behind Neck Strict Press (barbell)
10 x Kipping Swings
5 x Strict Press (barbell)
15 x Hollow Rocks or 15 sec Hollow body hold

Strength/ Skill (15-25 mins):
EMOM x 10:
Odd: Strict HSPU
Even: Strict Pull-up

Choose your own rep scheme for each movement. It should be a number you can hit in 1-2 sets and it should take you less than 30 seconds to complete. Scale HSPU and Pull-Ups as needed but keep your scaling options Strict.

WOD (30-50 mins):
10 rounds for time:
3 Bar Muscle Ups
6 HSPU
9 Wall Balls (20/14lbs)

Time cap: 20 minutes

Scaling Options:
Bar Muscle Up: reduce reps to 2 or 1, jumping Bar MU, banded Bar MU, Strict pull-up (banded if needed)
HSPU: reduce reps to 3 per round, reduce ROM with abmat, box pike HSPU, Wall Climb (2 reps), seated DB Press
Wall Ball: reduce weight, reduce target height

author: Scotty

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