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CrossFit SFS: Skills work at Canberra Gym

By Scotty 0

As we get older we tend to forget about having fun and doing the ‘kids stuff’ we used to do!

Not sure who this first one came from but I like it:

My dad tells me “grow old, but never grow up”
Do the adult shit you need to do – get a job, pay the bills, but don’t stop having fun because everyone else has a dull life and they expect it of you too.

Life is too short to get bogged down and be discouraged. You have to keep moving. You have to keep going. Put one foot in front of the other, smile and just keep rolling”, Kobe Bryant

So with that get in, and get upside down, crush your fear (you never used to have) and have some fun walking on your hands!!

CrossFit SFS – Workout of the day

Warm-up: (5-20 mins):

3 rounds:
60 sec on a machine of your choice (increase intensity each round)
10 x Single Leg Deadlift (5 per leg, light/no weight)
15 x Glute Bridges
20 x Russian Twists with Wall Ball
5 x Kick up to handstand with 3-5 sec hold or 2-3 x Wall Climbs or 20 x Shoulder Taps in top of Push-up


Deadlift (build to heavy 3)

Metcon: (40-50 mins):

AMRAP 10 minutes:
2, 4, 6, 8, 10 etc.
Deadlift (102.5/70kg)

Metcon (No Measure)

10 min dedicated to HSW

Adv: EMOM 5 – 10m
Int: try for max 1 – 3m attempts in a 10 min window
Beg: EMOM : 10 Shoulder taps either in HS on wall or 20 on the ground

Image : Anthony Rogers Photography

author: Scotty


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