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Tues 23/10 : Canberra Gym that is Different

By Scotty 0

We do things a bit different here at CrossFit SFS in Canberra.

No mirrors, no individual training! Here we all train together.


Warm Up (5-15 mins):
General Body Loosen Up:
– Leg Swings (all directions x 10)
– Back Body Twists x 10 each way
– Seated Hip Circles x 5 each way
– Arm Circles x 10 forwards/ 10 backwards

3 rounds of:
10-30 Double Unders or 30-60 single skips
2-4 Wall Climbs (aim to get your nose touching the wall and your toes pointed to the sky)
15 Hollow Rocks or 15 sec in a hollow body hold
5 Slow & Perfect Close Grip Push-ups

*Each round should take about 2 mins. Scale reps of movements and/ or movements appropriately to fit into this time frame.

Strength/ Skill (15-25 mins):
EMOM x 8 mins: 2 – 10 TTB

  • TTB: Choose your own reps (Reps should be unbroken for majority of 8 mins), reduce ROM by hanging leg raise, hanging knee tuck, V snaps on the ground

WOD (25-50mins):
EMOM x 21:
Min 1: 15/12 cal Row
Min 2: 15 Burpees
Min 3: Run 200m

Scaling Options:

Row: reduce cals to something that can be achieved in 45 seconds
Burpee: Choose a number that you can compete in 45 seconds, kickback burpee (no push-up), knee push-up burpee
Run: Reduce run distance to 150 or 100m, Assault Bike 15/12 cals or to a number that can be completed inside 45 seconds

Cool Down (50-60 mins):
Slow stretching: Shoulders, Triceps, Chest, Hips, Hamstrings, Glutes, Calves

author: Scotty


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