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03
10
2016

Tues 4/10/16 – Kids Fitness in Canberra

By Scotty 0

If you have any kids aged in Canberra aged 10 – 16 looking to stay fit in the Summer months then why not bring them out and try something a little bit different?

Every Wed we run our SFS Teen Beasts program here at CrossFit SFS. SO if you have any kids that have jut finished sport for the season, or just want to learn how to get fitter, faster, stronger, have more coordination, balance, skills, and gymnastics, then this is the class for them.

Rego’s now being taken: SFS Teen Beasts

CrossFit SFS WOD:

POWER and LIFTING DAY

POWER
Squat clean 3, 3, 3, 3

STRENGTH 1
Back squat 4 sets of 5 @ 77.5-82.5%

STRENGTH 2
Push press 3 sets of 5 @ 90% of 5rm

CONDITIONING
10 x 15 sec assult bike sprints

ACCESSORY
GHR 3 x 8

POWER/SPEED
5 by 10m prowler or sled sprint @ max effort
Step to the side and SPRINT hard out for 10m or at least 7 quick steps.
*contrast training
*rest 90seconds- should not be heavy enough to bog you down

 

author: Scotty

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