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CrossFit SFS : Thurs

By Scotty 0

CrossFit SFS – CrossFit


Warm-up (No Measure)

Tabata Mash-up:

Complete 3 rounds of –

20 sec Hollow Hold

10 sec Rest

20 sec Superman Hold

10 sec Rest

20 sec Inchworm Push-ups

10 sec Rest

20 sec Bar Hang or Overhead DB Hold (Bare)

10 sec Rest



3-4 rounds:

3 Deadlifts (increase weight each round) or 5 KB Swings

2 T2B

1 Bar MU


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3-4 rounds:

1 Devils Press

2 Hang Power Cleans

3 V-ups or Sit-ups


Deadlift (5 x 2)

Today’s strength work is Deadlifting

For those that are returning to heavy lifting, remember to be intelligent with your movement and weight selection: aim for perfect movement rather than maximal load

For those with DB’s only: your strength work is 3 x 20 stiff legged deadlifts holding the DB’s (can also be done with a KB or backpack)

If doing this option, focus on moving with intent: slowly and methodically, keeping your knees locked back and going as low as you can with good form (before your back starts to rounds). You may find this is only just past your knee and that is ok

Metcon (Weight)

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3 x 20 Stiff Legged Deads


Metcon (AMRAP – Rounds and Reps)

(35-50 mins):

AMRAP 10 minutes:


3 Muscle Ups or Bar Muscle Ups

6 Devil Press (22.5/15kg)

9 Push Press 50/35kg


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AMRAP 10 minutes:

3 Devils Press (22.5/15kg)

6 DB Hang Power Cleans (22.5/15kg)

9 V-ups or Sit-ups

Scaling Options:

Muscle Up/Bar Muscle Up: banded/ jumping MU, strict pull-ups, burpee pull-ups, ring rows

Devils Press: reduce weight if needed

Hang Power Clean: reduce weight if needed

V-up: tuck sit, sit-up, plank hold (30 sec)
Our workout today is a 10 min AMRAP that will test your muscular endurance

Be smart with how you approach this one: either break up the work into small chunks, or take slightly longer transitions than usual to try and preserve your grip for longer

Choose options that will challenge you but allow you to make the most of the 10 mins

The at home version of this will be less grippy, so try your best to hang on where you can and push the speed of your transitions

If you only have a single DB or KB, do 4 Single arm Devils Press (alternating) and 8 Single Arm Hang Power Cleans, this could also be done with a backpack if needed

Metcon (No Measure)

5 min to accumulate max time in L Sit

Options : off ground, paralletes, rings, Boxes

Scaling by tucking knees in

author: Scotty


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