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01
07
2020

CrossFit SFS Helping ‘at Risk’ Canberra Youth

By Scotty 0

Many people are not aware, but over the last two and a half years here in Canberra I have been working with ‘at risk youth’.

All the weekly sessions are built through the CrossFit Methodology and I it is an amazing platform for our youth to come train, have fun, express themselves.

My main goal with the ‘Strive for Success’ Program is the hope of having a positive impact on their lives! Even if it only changes the path of several kids to make smarter choices in life. Personally I have seen many of the kids after the program move forward and attain apprenticeships or have made the decision to stay and finish school, where many were destined for a much different life.

If you have a child facing some difficulty at the moment here in Canberra, please reach out to me and I will see if I can help them out. click here

CrossFit has been faced with some issues over the last few months, but I just wanted to say that without me finding CrossFit I would not be in the position I am today to work with these kids and guide them on their journey to a better life

Just some positive for what CrossFit can do!

Thank you, and I am looking forward to the journey ahead with CrossFit.

CrossFit SFS – Workout of the Day

Warm-up

3 rounds:
60 sec on a machine of your choice
10 x Single Arm DB Upright Rows (5 per arm)
10 x Single Arm DB Press (5 per arm)
10 x tricep push ups
10 x Kipping Swings

Then;

Build up to opening set of Strict Press


Strength

 5 x 5 Strict Press

superset with

5 x 5 – 15 TTB or some scaling option of suitable for you
– Hang Knee raise
– 1 TTB/ 1 hang knee
– V Snaps on the ground

Metcon

5 sets, starting at 70% effort and aiming for negative splits (2-3sec faster each round)

20/16cal Assault Bike
16 KB Swings 24/16kg
12 Box Jumps
16/12cal Ski Erg
Rest .90 sec between sets

author: Scotty

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