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07
05
2018

Tues 8/5/18 : Strive 45 HIIT Canberra

By Scotty 0

Well after an awesome first week of Strive 45 HIIT class here inside CrossFit SFS Canberra, I cannot believe some of the awesome changes already!

With some people already losing over 5 kg in 10 days = AMAZING

Is this normal to lose this much weight – NO

How did it happen then? – for some having not trained for over 20 years (or at all), and having a diest HIGH in sugar and processed foods, by simply sticking to the meal plan macros set out & NOT missing a training session, we can see some massive changes really quickly in people. Here is John :

 

Warm Up
3 rounds
1 lap ball roll 9/6kg
5 ea renegade rows
5 strict TTB (hang knee)
20 sec HS hold (nose facing)

Gymnastics Skills – 6 mins
HSPU progressions
Adv : 1-4 strict EMOM
Int: 1 – 4 scaled to ab mat
Beg : 20 sec HS on wall/Pike holds on box

Strength (week 2 – squat clean progression) – 10 mins
3 x 5 pos 2 Squat Clean @ 65% last week

Cond : for time
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

author: Scotty

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