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CrossFit SFS – New Training Block

By Scotty 0

We are commencing a new block of strength work this week that will focus around 5 x 5 for strength and 5 x 3’s & 2’s for any Olympic lifting

We will be using the same rep scheme for 8 weeks to allow for a slow and progressional rebuild of strength after what was a prolonged break from regular strength training for many.

For those who had continued their strength training all the way through the recent pandemic closure period, you will still see great benefit from this.

The plan should be to increment your weights up every time you revisit an exercise.

Ideally, you are doing this across the board and not just for one set. The best way to do this is to hold a heavy weight across all sets.

Also you will notice an increase in volume for the Conditioning pieces, but please have a close look at all the scaling options available (especially you have not been training).

CrossFit SFS – New Training Block


Tabata Mash-up:
20 sec Hollow Hold
10 sec Rest
20 sec Superman Hold
10 sec Rest
20 sec Squat Hold
10 sec Rest
20 sec Handstand Hold
10 sec Rest

Continue until you complete 3 rounds of each movement

then warm up for strict press


Shoulder Press (5 x 5)

Metcon: (35-50 mins):
For time:
90 Double Unders
60 Wall Balls 9/6kg
30 Burpee Box Jumps (24/20″)
60 Wall Balls 9/6kg
90 Double Unders

Time cap: 16 minutes

author: Scotty


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