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24
06
2020

CrossFit SFS – Wed

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

(5-20 mins):

40-30-20-10

Squat hold (seconds)

Hollow Hold (seconds)

Then;

2 rounds:

10 x Pause Goblet Squats (holding a KB or DB)

10 x Sit-ups

10 x Glute Bridges with pause @ top of each rep

5 x Broad Jumps for distance

Easy 200m cardio BETWEEN rounds

Strength

Back Squat (5 x 5)

5 x 5 Back Squats today for our strength work

Similarly to yesterday’s Bench Press, aim to start at a heavy but manageable weight from which you will be able to build upon in the coming weeks

Focus on body position on the way down and then exploding back up as fast as you can

Metcon

Metcon (Time)

For time:

20-18-16-14-12-10

Single Arm DB Snatch

Single Arm OH Walking Lunge

270m Row

Adv : 30/22.5kg

Int: 22.5/15kg

Beg : choose load

Alternate arms on the Snatch. Do half the reps with each arm, each round on the Lunges. Eg for the round of 20, do 10 right arm, 10 left arm.

Time cap: 18 minutes

Scaling Options:

Overhead Lunges: reduce weight, DB front rack lunges or squats (beginners)
It is going to be a leg and lung burner!

Scale the DB snatch load something you can manage, but it should be HARD!!

If you cannot do Overhead Lunges for any reason you can substitute for a Db Front Squat

author: Scotty

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