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Wed 28/11 : Masters HQ event at CrossFit SFS

By Scotty 0

If you are looking to get a comp under your belt in January, then we are pleased to be hosting and running the ACT Masters HQ pairs event on Sat 19th Jan at CrossFit SFS Canberra.

Click the image to register :






SFS Workout of the day

Warm Up (5-15 mins):
Easy 5 min AMRAP:
30 sec choice cardio
10 straight arm lat pull with band
3 x Burpees
10 close grip push ups


Chest Stretching, 60 sec per side
Tricep Stretch in band, 60 sec per side

Strength/ Skill (15-40 mins):
Muscle Up Development & Strength Work:

3 x 10 Kipping Swings on Rings or Pull-up Bar

5 x 5 Strict Banded Muscle Up Transitions or Banded Strict Pull-ups (choose based on where the athlete is at)

5 x 5 Ring Dips (add weight, use bands) or 5 x 10 box tricep dips + work on top of ring stability

4 x 4 Push Press
80 – 90%

WOD (40-50 mins):
AMRAP 10 mins:
6 DB Box Step Ups (22.5/15kg)
3 Muscle Ups

Scaling Options:
DB Box Step Ups: reduce DB weight, hold one DB at chest, no weight, reduce box height (can make extra boxes/ smaller boxes out of bumper plates)
Muscle Up: reduce reps to 2 or 1 per round, jumping muscle ups, banded muscle ups, Strict pull-ups (banded if needed)

author: Scotty


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