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CrossFit SFS: Wed 15/1

By Scotty 0

CrossFit SFS – CrossFit


Warm-up (No Measure)

(5-15 mins):

3 rounds:

20-30 Double Unders or 40-60 Single Skips

5 x Inchworm Walk Outs (walk hands out as far past shoulders as possible)

7 x V-ups or Sit-ups

9 x Kipping Swings on Bar or Rings

11 x Pause Air Squats


Metcon (No Measure)

Strength/ Skill (15-30 mins):

Muscle Up Progressions & Practice

3 sets of either:

Advanced: Max reps strict muscle ups or practice stringing some kipping reps together with good form

Intermediate: Try to string 2 reps together if you have singles, banded strict muscle ups, coach assisted muscle ups

Beginners: jumping muscle ups, pulling body through the rings from kneeling position on floor + ring support hold (top of ring dip), 3 x max reps strict pull-ups, banded strict pull-ups or ring rows + max reps box dips (if strength is lacking for other movements)


Metcon (AMRAP – Rounds and Reps)

(30-50 mins):

AMRAP 20 minutes:

Run 400m

33 Wall Balls 9/6kg

22 Weighted step up 22.5/15kg (1 DB only, carry anyway)

11 T2B

Scaling Options:

Run: Row 450/400m

Wall Balls: reduce weight, reduce target height

T2B: reduce reps (only if absolutely necessary), hanging knee raises, V-ups, sit-ups

Box Step up: reduce load, height of box

author: Scotty


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