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CriossFit SFS : Thurs

By Scotty 0

CrossFit SFS – CrossFit


Warm-up (No Measure)

(5-15 mins):

3 rounds:

5 x Inchworm Push-ups with 2 x push-ups each rep

10 x Step Ups or Lunges

15 x Hollow Rocks

3 x DB Deadlifts + 3 x DB Hang Power Cleans + 3 x DB Push Press (each arm)


Bench Press (5 x 2)

Today’s strength is 5 x 2 Bench Press

In keeping with our theme for this week, if you have been keeping up with the strength program of late, go nice and heavy today, but if you have only just returned to regular strength work, keep the weights lighter and work in the 3-5 rep range, focusing on quality movement

Keep your feet planted firmly on the floor, your hips and shoulders down on the bench and control the bar down to your sternum before pressing it away with speed


Metcon (Time)

(35-50 mins):

For time:


SFS Online

40 Hang Clean & Jerks 50/35kg

20 Burpee Box Jump Overs (24/20″)

30 Hang Clean & Jerks 50/35kg

15 Burpee Box Jump Overs (24/20″)

20 Hang Clean & Jerks 50/35kg

10 Burpee Box Jump Overs (24/20″)

10 Hang Clean & Jerks 50/35kg

5 Burpee Box Jump Overs (24/20″)

SFS Online

40 DB Hang Clean & Jerks (22.5/15kg)

20 Burpee Box Jump Overs (24/20″)

30 DB Hang Clean & Jerks (22.5/15kg)

15 Burpee Box Jump Overs (24/20″)

20 DB Hang Clean & Jerks (22.5/15kg)

10 Burpee Box Jump Overs (24/20″)

10 DB Hang Clean & Jerks (22.5/15kg)

5 Burpee Box Jump Overs (24/20″)

Time cap: 15 minutes

Scaling Options:

DB Hang C&J: Use appropriate weights where possible, KB hang C&J, backpack ground to overhead

Burpee Box Jump Over: reduce box height, step up, kickback burpee, step down/ step up burpee, burpee to a target, burpee broad jumps

Metcon (No Measure)

Core Finisher

3 rounds (goal is to go unbroken each round

30 flutter kicks

20 hollow rocks

10 V Snaps

rest .60 sec

author: Scotty


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