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19
11
2018

Tues 20/11 : Wodshots Photography Canberra

By Scotty 0

Huge shout out to our resident Photographer in Wodshots photography for ll the amazing photos from the Capital Fitness Challenge.

Waz has been doing it for the last 3 years and really give up so much time taking and prepping the photo’s. If you are using his photo’s please make sure you credit him on social media.

Appreciate all you do mate and if you ever need to get any photography hit him up : https://www.facebook.com/Wodshots/

…………………
SFS workout of the day

Warm Up (5-15 mins):
3 rounds of:
Assault Bike or Row 60 seconds
10 Good Mornings with empty barbell
10 Hollow Rocks or 10 sec Hollow Body Hold
10 Overhead Lunges with bumper plate
10 Bent Over Row with empty barbell

Strength/ Skill (15-35 mins)
Deadlift
5 x 5

Today is deadlift day!
Our strength work is 5 x 5 DL
We are specifically focusing on heavy touch & go reps
Your goal today should be to execute each set as perfectly as possible
Try to touch the ground as lightly as possible between reps, this will help you maintain a perfect position and it will maximise the strength gains from the movement as you won’t get assistance from the bounce off the floor
Each set should be genuinely heavy, holding a weight across your sets would be a good idea today

WOD (35-45 mins):
AMRAP 10 mins:
1 Deadlift (100/70kg)
1 Burpee Box Jump (24/20”)
2 Deadlifts (100/70kg)
2 Burpee Box Jumps (24/20”)
3 Deadlifts (100/70kg)
3 Burpee Box Jumps (24/20”)

Continue in this fashion, adding 1 rep per round, until time elapses.

Scaling Options:
Deadlift: reduce weight (aim to get through to the round of 6 or 7 without breaking)
Burpee Box Jump: reduce box height, step up, kickback burpee (no push-up), kickback burpee + step up

Today’s workout is an ascending ladder
Add 1 rep to both movements each round until the time is up
Choose a barbell weight that you could do 10 unbroken reps for to start
You should be aiming to get through at least the round of 6 or 7 unbroken
Try to find a fast but smooth pace and stay there for the workout
Think about what your “80%” pace looks like
It should feel good for the first few mins but be maintainable for most of the workout
This is what will get you through more work as it helps you to reduce your transition time between rounds
Try to empty the tank when there is only 1-2 mins to go

author: Scotty

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