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Tues 14/5 : FREE Fitness Friday

By Scotty 0

EVERY class is FREE here on Friday’s. CrossFit, Strive 45 HIIT. Choose from the following:

5.15am : Strive 45 HIIT class
6.00am : CrossFit
9.30am : CrossFit (with FREE child minding)
4.30pm : CrossFit ( with FREE monthly BBQ & catch up)

Spread the word and feel FREE to bring anyone you want to come and join us in having fun and getting fit.

Warm Up (5-15 mins):
3 rounds:
60 sec on a machine of your choice
15 x Hollow Rocks
10 x Kipping Swings
5 x Inchworm Push-ups
30 sec Squat Hold


2 round:
3 T2B or scaling equivalent
5 Push-ups
7 Squats

Workout Brief

  • Today’s workout is “Cindy” with a twist
  • Instead of the usual pull-ups, we are doing T2B today
  • This is a great way to build a lot of T2B volume into a workout as you only need to complete 5 at a time
  • The Cindy format is as much of a mental test as it is a physical one because you have to stay focused on a repetitive task for 20 mins
  • Set yourself little checkpoints along the way eg. Mark a line every 5 rounds
  • It’s easy to lose ROM particularly on the pushups and squats
  • Focus on not only moving fast but executing your reps as perfectly as possible
  • There is a finisher today after the workout
  • Some stability and core work in the form of planks & side planks
  • This will be challenging as you will be fatigued from the workout but is also very achievable. It is this boring stuff that adds volume without beating your body up too much and carries across to everything we do

WOD (15-55 mins):
AMRAP 20 minutes:
5 T2B
10 Push-ups
15 Squats

Core Finisher:
3 rounds:
30 sec side plank (left)
30 sec side plank (right)
60 sec plank hold
Rest 60 seconds

Scaling Options:
T2B: hanging knee raises, V-ups, sit-ups
Pushups: reduce reps eg. 5 per round, knee pushups, target pushups
Squats: use a depth marker

Cool Down (50-60 mins):
Slow stretching: Quads, hamstrings, glutes, hips, chest, triceps, lats, abs, forearms/biceps

author: Scotty


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