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Fri 6/9: One Day Canberra

By Scotty 0

One day it will all make sense. All the hours, all the effort.

Until that day, just keep turning up and getting the work done

CrossFit SFS – Workout of the Day

Warm Up (5-15 mins):

3 rounds:
60 sec on a machine of your choice (build intensity each round)
7 x Barbell Good Mornings
7 x Behind Neck Push Press
7 x Overhead Squats with pause in bottom
7 x Inchworm Push-ups


Overhead Squat (4 x 8 )

Metcon (AMRAP – Reps) – (35-55 mins):
4 x AMRAP 2:30
20/15 cal Assault Bike
15 Hang Power Snatches (35/25kg)
Max reps Bar Facing BurpeesRest 2:30 between rounds

Scaling Options:

Assault Bike: reduce cals

Hang Power Snatch: reduce weight, DB snatch

Bar Facing Burpee: regular burpee (no jump over bar), kickback burpee, step down/ step up burpee, burpee to target
After a longer, heavier workout yesterday, today we are going short and fast!

4 x 2:30 on/ 2:30 rest

The Assault Bike is supposed to be a hard sprint effort. You should be aiming to finish in 60 sec or less

Scale the calories to a number that you can complete inside a minute

Scale the barbell weight to something you can easily complete inside 1-2 sets with a short rest at most

You can substitute back to a DB snatch if needed

Ideally, you are getting close to a minute to do as many bar facing burpees as possible in each round

2:30 rest between rounds means the intensity needs to be quite high! Push hard today!

Your score is the total number of burpees you accumulate across the 4 rounds

author: Scotty


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