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CrossFit: Fri 10/1

By Scotty 0

CrossFit SFS – CrossFit


Warm-up (No Measure)

(5-15 mins):

3 rounds:

60 sec on a machine of your choice

5 burpee broad jump

10 x Single Arm DB Strict Press (light weight, 5 per arm)

10 x DB Windmills (light weight, 5 per arm)

10 x Pause Goblet Squats with DB


Push Press (5 x 5)

Build to load & then 5 x 5 at same weight

Focus on a short and vertical dip and drive

Keep the weight in your heels, drive your knees out over your toes and keep your elbows up to help your body stay vertical and balanced

Drive your head through the barbell as fast as possible to straighten your body as the bar goes overhead


Metcon (Time)

(35-50 mins):

3 rounds for time:

Run 400m (row if smoke bad)

20 Front Squats (50/35kg)

10 Burpee Box Jumps (30/24″)

Time cap: 15 minutes

Scaling Options:

Run: Row 450/400m ot Assault Bike 25/18 cals

Front Squat: reduce weight, use dumbbells

Burpee Box Jump: reduce height, step up, kickback burpee
Today’s workout is a 3 round burner

It is important to scale well to get the intended stimulus today

You should be able to do your front squats in 1-2 sets each round, so make sure you choose a barbell weight that allows for this

Your burpee box jumps should be unbroken for 10 reps also

The barbell weight is set at 52.5/35kg and then burpee box jumps are higher than usual

You should only choose these options if you are confident that you can attack them with intensity

If not, reduce the weight and height in favour of moving faster and harder, which will give you a much greater return in fitness

author: Scotty


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