fbpx
Blog
  • Main page
03
05
2020

CrossFit SFS: How you do anything

By Scotty 0

“How you do anything, is how you do everything”

The meaning behind it is that how you approach the smaller, everyday things, like training at home when no one is watching, is how you will also approach the bigger, more important challenges.

I’m sure there are times when you would rather be doing something else more exciting but you know you can’t because what you’re doing is important. That’s because how you do anything is how you do everything.

CrossFit SFS – Workout of the Day

Warm-up

4 rounds:
.30 skip/split step
10 Scap Only Push Ups
10 air squats w/- pause
:30 Side Plank ea side

Weightlifting
Clean

5 – 15mins

build up to a heavy single ‘squat’ clean for the day
then
5 x 1 @ 90% above
lift EMOM
record your heaviest single

Skills

Handstand Push-ups (3 – 5)

EMOM 5 min
perform 3 – 5 strict HSPU

Scale to ability
RX: 3 – 5 (use deficit if strong on HS)
Int: ab mat if required
Beg: Box or Floor Pike Push up to ab mat/towel

Metcon25 – 50 mins
(only choose 1 options based on equipment)

CrossFit : Metcon
4 x AMRAP 4 minutes:
30 Wall Balls 9/6kg
20 Bar Facing Burpees
Max reps Clean & Jerk (60/40kg)

Rest 2 minutes between rounds

SFS Online Option 1: Metcon
4 x AMRAP 4 minutes:
30 Object Thrusters (choose item of your choice)
20 Burpees over object
Max reps Clean & Jerk of object

Rest 2 minutes between rounds

SFS Online Option 2: Metcon
4 x AMRAP 4 minutes:
20 Dumbbell Squats (15/10kg)
20 Burpees over Dumbbells
Max reps Clean & Jerk of object

Rest 2 minutes between rounds

**Score for all is total C&J reps across all for 4 sets**

author: Scotty

Comment
0

Leave a reply