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CrossFit SFS Mon

By Scotty 0

CrossFit SFS – CrossFit


Warm-up (No Measure)

(5-15 mins):

2 rounds:

15 Hollow Rocks

15 Glute Bridges

20 Shoulder Taps


3 rounds:

10 Kipping Swings or 10 Single Arm Bent Over Rows (5 per side)

3-5 Pause Push-ups (pause at floor for 2-3 sec) or 3-5 regular Push-ups

10 Lunge & Twist (no weight)


Shoulder Press (5 x 2)

This week we have 5 x 2 of Press, Back Squat and Deadlift

If you have been training strength regularly, go heavy

If you have not been, go heavy but focus on technique first and foremost.

*Today is not a day to max out for you but to get used to some heavy loads again. If you wish you can do lighter weights with more reps eg 5 – 7 reps

Today we are doing Shoulder Press: keep your body as still and straight as possible by squeezing every muscle tight and pressing only with your arms

Press your head through as soon as you can to help straighten your body back up as the bar moves past your face


Metcon (Time)

(30-50 mins):

5 rounds for time:

10 Pull-ups

20 Push-ups

30m Overhead Dumbbell Walking Lunge (22.5/15kg)

Rx+: C2B Pull-ups
Today’s workout is a grind. Try to find a pace that is sustainable for a long period. Do not go out too fast and focus on steady breathing

If you cannot do pull-ups or do not have access to a pull-up bar, you can do DB Bent Over Rows instead for 15 reps

For the Overhead Walking Lunge, use a single DB only and switch hands as often as you like

If you do not have enough space to do a 30m lunge or a walking lunge at all, then do 30 alternating lunges on the spot

Metcon (No Measure)

Core Finisher

3 sets

.60 plank

20 side oblique crunches L (

20 side oblique crunches R

20 pulse crunches

author: Scotty


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