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Crossfit : Thurs 5/12

By Scotty 0

CrossFit SFS – CrossFit


Warm-up (No Measure)

(5-20 mins):

3 rounds:

30 sec easy/moderate/hard bike (change each round)

30 sec single arm DB DL/ single DB arm high pull/ DB hang snatch (change each round)

30 sec lunges (no weight)/ lunges with DB on shoulder/ overhead DB lunges (change each round)

30 sec hollow rocks/ kipping swings/ T2B (change each round)

30 sec easy/moderate/hard row (change each round)

Change exercises/movement intensity every round for 3 rounds. 1st round should be very slow and easy, second round moderate with slightly harder movements, third round get your heart rate up and practice movements in the workout. Rest 10-15 sec between stations, just long enough to transition.


Metcon (AMRAP – Reps)

(20-50 mins):

EMOM x 30:

Minute 1: Max 10m shuttle sprints (hand touch ground)

Minute 2: Max reps Dumbbell Hang Snatches (22.5/15kg)

MInute 3: Max reps Overhead Dumbbell Lunges (22.5/15kg)

Minute 4: Max reps Toes-to-Bar

MInute 5: Max reps Row (cals)

MInute 6: Rest

Scaling Options:

Assault Bike/ Row: ski erg, run 200m, sled push, double unders

DB hang snatch: reduce weight if needed

DB overhead lunge: reduce weight if needed or no weight

T2B: hanging knee raises, V-ups, sit-ups

Start at any station


Metcon (No Measure)


1. accumulate 15 – 20 pause strict pull ups


3 x 10 – 12 single arm DB row

3 x 10 – 12 rear delt flyes

3 x 10 – 12 BB skull crushers

author: Scotty


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