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01
12
2019

CrossFit : Mon 2/12

By Scotty 0

CrossFit SFS – CrossFit

Warm-up (No Measure)

(5-15 mins):

400m row, then

3 rounds:

10 x Pause Goblet Squats with Kettlebell

10 x Kettlebell Side Bends each side

10 x Cossack Squats (with or without KB)

10 x V-ups or Sit-ups

Then:

15 Kang Squats with the empty barbell

Then;

Start building up to back squat opening set

Strength

Back Squat (5 x 3)

Starting this week with a big squatting day

Our strength work is 5 x 3 Back Squat, aim to increase on your loads from last weeks 5 x 5

You can hold a weight across or increase as you go but make sure you complete 5 challenging sets

If you are increasing weight as you go, as a guide your first and last sets should be no more than 10-15kg apart

Metcon

Metcon (Time)

(35-55 mins):

For time:

Run 400m

50 Back Squats (50/35kg)

Run 400m

40 Front Squats (50/35kg)

Run 400m

30 Overhead Squats (50/35kg)

Run 400m

Time cap: 20 minutes

Scaling Options:

Run: Ski 450/400m concept or 500/450m FREE form

Squats: reduce weight

author: Scotty

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