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20
05
2020

CrossFit SFS : Wed

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

(5-15 mins):

3 rounds:

Easy/moderate/hard 200m Jog (increase intensity each round)

10 x Step ups/ Box Jumps with step down/ Rebound box jumps *optional* (change each round)

10 x Pause Air Squats/ Air Squats/ Wall Ball Thrusters (change each round)

OR

3 rounds:

Easy/moderate/hard 200m Jog (increase intensity each round)

10 x DB Deadlifts/ DB High Pulls/ DB Hang Snatches (change each round)

10 x Pause Air Squats/ Air Squats/ Air Squat & Hop over DB (change each round)

Strength

Back Squat (5 x 2 )

For those who have access to strength training, there is 5 x 2 Back Squats to be done today.

For those who do not, there is already plenty of work on the schedule. Hit the workout hard!

Be sensible with your squat numbers if you are only just returning to strength training and add some reps if needed eg sets of 5-7 at lighter weight

Metcon

Metcon (AMRAP – Reps)

(30-55 mins):

5 x AMRAP 3 minutes:

Run 200m

30 Box Jumps (24/20″)

Max Wall Balls 9/6kg

Rest 60 seconds between rounds

Or

5 x AMRAP 3 minutes:

Run 200m

30 Dumbbell Hang Snatches (22.5/15kg)*

Max reps Squat & Jump over Dumbbell

Rest 60 seconds between rounds

Scaling Options:

Box Jump: reduce box height, step up, 2:30 time cap

Wall Balls: reduce weight, reduce target height, jumping air squats

DB hang snatch: reduce weight or reps if needed, 2:30 time cap, sub for KB or backpack (hang to overhead with two arms) if needed

Squat & Jump over DB: Jumping Squats, air squats
Today’s workout is an interval based version of the benchmark workout “Kelly”

5 rounds of 3 mins which each comprise of a 200m run, 30 box jumps and max reps of wall balls in time remaining

There will be a 60 sec rest between rounds

Your score will be the total amount of wall balls you accumulate across the 5 rounds

There is a 2:30 time cap to get through the box jumps each round, this is to ensure that you get some time on the wall balls every round

There is a different version of this with DB hang snatches and squats & jump overs for those playing at home who do not have access to wall balls and something to jump on

You could also do this with a KB or backpack if needed

The squat & jump over DB is just like a lateral burpee over a bar/DB except it it done with a squat instead of a burpee

Similarly to the “Kelly” intervals, there is a 2:30 cap on the DB hang snatches to ensure you get some time on the squat & jump overs

author: Scotty

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