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30
01
2019

Thurs 31/1 : Canberra Junior Development Academy

By Scotty 0

Do you have a talented junior sportsperson? Keen to have them coached and trained specifically for their chosen sport??

Starting in the coming weeks we have developed an awesome junior development academy here at CrossFit SFS Canberra, for all those talented juniors looking for a place to train & hone their craft.

Hit us up for more information : More info please

Warm Up (5-15 mins):
3 rounds:
60 sec on a machine of your choice (build intensity each round)
10 x relax hang to active hang on pull-up bar
10 x Shoulder taps in top of push-up position
10 x One Arm Russian KB Swings (5 per arm)
10-15 x Hollow Rocks

Strength/ Skill (15-35 mins):
4 rounds of:
Max strict pull-ups
Rest 2 mins
Max strict ring dips
Rest 2 mins

WOD (35-55 mins):
For time:
50 Double Unders
50 Push-ups
50 Double Unders
50 KB Swings (24/16kg)
50 Double Unders
50 Burpees
50 Double Unders
50 KB Swings (24/16kg)
50 Double Unders
50 Push-ups
50 Double Unders

Time cap: 20 mins

Scaling Options:
Double unders: reduce reps per round, single skips (100 reps per round)
Pushups: reduce reps per round, knee pushups
KB Swings: reduce weight, Russian Swings
Burpees: reduce reps, kickback burpee (no push-up)

author: Scotty

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