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08
01
2020

CrossFit: Thurs 9/1

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

(5-15 mins):

3 rounds:

60 sec assault bike (20 sec easy/20 sec moderate/20 sec hard)

10 x Good Mornings/ 8 x Deadlifts (some weight)/ 6 x Deadlifts (more weight)

15 x Hollow Rocks/ 30 sec Plank hold/ 10 x Sit-ups

10 x Inchworms (no push-up)

5 x power clean & jerk

*change movements/weight each round

Metcon

Metcon (AMRAP – Reps)

(20-50 mins):

EMOM x 30:

Minute 1: Max cal row

MInute 2: Max reps Deadlift (102.5/70kg)

Minute 3: Max reps burpees over the bar

Minute 4: Max reps clean & jerk 60/45kg

Scaling Options:

Row : Ski Erg

Deadlift: Reduce weight

Burpee over Bar: regular burpee, kickback burpee

C&J : reduce load

Metcon (No Measure)

Strength only option if smoke too bad:

EMOM x 30:

Minute 1: Max strict pull ups (scale up or down as needed)

MInute 2: Max reps Deadlift (102.5/70kg)

Minute 3: Max time HS hold against wall

Minute 4: Max reps clean & jerk 60/45kg

Scaling Options:

Pull ups : add weight or use bands

Deadlift: Reduce load

HS: pike hold on box / ground

C&J : reduce load

Metcon (No Measure)

Accessory strength

3 x 12 Seated DB press

S/s

30 plank taps

3 x 12 DB/plate raises

S/s

3 x 12 DB/plate rear raises

S/S

3 x 15 plate sit up

author: Scotty

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