fbpx
Blog
  • Main page
06
01
2020

CrossFit: Tues 7/1

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

3 mins cardio of choice

Then

3 rounds

10 push ups

10 lunges

15 hollow rock

Skills

Metcon (No Measure)

12 mins working HSPU skills & pull ups

A. Advanced athlete

EMOM

Odd: 3- 5 deficit HSPU

Even : 3-5 weighted strict pull up

B. Intermediate athletes

EMOM

Odd: 3-5 HSPU anyway

Even: strict pull ups anyway (band if needed but hard)

C. Beginners

HSPU

– HS holds

– negative HS

– box pike

Pull ups

– strict banded

– feet up ring rows

– hard ring row

Find a number for each based on skill level

Metcon (No Measure)

5 x 4 DB bench press

S/s

5 x 8 ea heavy DB row

4 x 8 seated L sit DB shoulder press

S/s

4 x 8 DB rear raise

4 x 20 GHD

* beg/Int scale to half reps

4 x 20 ab mat weighted sit ups

Metcon (No Measure)

WOD Option if you prefer

10min EMOM

1. 15 / 12 cal row

2. 8 HSPU (strict if possible)

Straight into

10min EMOM

1. 15/12 CAL bike

2. 12 OHS 35/25KG

author: Scotty

Comment
0

Leave a reply