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Crossfit : Tues 3/12

By Scotty 0

CrossFit SFS – CrossFit


Warm-up (No Measure)

Warm Up (5-10 mins):

2 rounds:

60 sec on a machine of your choice (increase intensity each round)

10 x Single Arm DB High Pull (5 per side)

10 x Single Arm DB Strict Press (5 per side)

10 x Band Pull Aparts

2-5 x Wall Climbs (choose number depending on how strong you are at this movement) or 20 x Shoulder Taps in top of push-up position


3 x 3 Push Press with 2 sec pause in the dip each rep (add a little weight as you go) and then progress onto your working sets


Push Press (5 x 3)

Today’s strength work is 5 x 3 Push Press

In the same manner as you did for back squat, increase on last weeks 5 x 5 numbers

You can hold a weight across or increase as you go but make sure you complete 5 challenging sets

If you are increasing weight as you go, as a guide your first and last sets should be no more than 10-15kg apart

Remember that the key to a strong push press is in a short, powerful & vertical dip and drive

Keep the weight in your heels and dip your knees away from one another to stay balanced

Drive your head through the bar as quickly as possible to keep your body straight through the press


Metcon (6 Rounds for time)

on the 6 min for 30 min (5 rounds)

15 CTB

30/22 cals assault bike

300m row
Start slow and look to increase pace each round

Scaling Options :

CTB : pull ups / reduce reps / 1/2 the amount strict pull ups / Banded strict pull ups / ring rows

Bike : reduce cals

Goal : sub 4 mins


Metcon (No Measure)

3 rounds

10 – 12 DB Flyes

10 – 12 DB Front Raise

10 DB Bicep curls s/s

max reps ball push ups

author: Scotty


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