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06
03
2019

Thurs 7/3 : Strive 45 min HIIT classes

By Scotty 0

Short on time, or want that 45min HIT class with a difference?

Then come on out to Strive 45 and give our 45min HIIT classes a go!

What makes us different, is that it is just not a 8/10/12 station circuit all the time with 50 other people just going flat out & doing all the jumping around!

Within our programming here at Strive 45, Canberra, we run structured sessions developing skills/strength required to do the movements safely and correctly.


CrossFit SFS WOD of the Day

Warm Up (5-15 mins):
2 rounds of:
10 x Inchworm Push-ups
30 sec handstand hold or 30 sec hollow hold

2 rounds of:
10 x Single Arm Strict Upright DB Row (per arm)
10 x Single Arm DB Press (per arm)
10 x V-Ups or sit-ups

Then;

Strict Press warm up:
1 x 5 (light)
2 x 3 (moderate)
2 x 2 (heavy-ish)

Then, work up to your 1rm

Strength/ Skill (15-35 mins):
Strict Press
20 mins to find a 1rm

WOD (35-50 mins):
For time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Power Clean (22.5/15kg)
Dumbbell Push Press (22.5/15kg)
dbl OH plate lunges 20/15kg

Time cap: 15 mins

author: Scotty

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