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Crossfit – Wed 11th

By Scotty 0

CrossFit SFS – CrossFit


Warm Up (5-25 mins):

4 rounds:

30 sec Row

30 sec Rest

30 sec Assault Bike

30 sec Rest

*Build the intensity each round so that your first round is easy and last round is quite tough

3 rounds:

10 x Hollow Rocks

10 x Kipping Swings

10 x Shoulder Taps

10 x Pause Air Squats


2 rounds of:

2-3 Pull-ups

3-5 Push-ups

5-7 Squats


2 rounds of:

1-2 HSPU

2-4 Pistols

4-5 Pull-ups

Talk to coach for scaling

**make the last 2 rounds skills based, be honest with your self & work on what you need the most

1. Strength – do strict

2. Volume – kip/ butterfky

New Section

One workout only today and we are doing a benchmark, but you get a choice!

We are only hitting the workout today so that you can really focus and put all of your energy into one hard effort for the day. Make the most of it!

You can choose between either “Cindy” or “Mary”

Both are great bodyweight endurance tests

One has a greater skill component than the other, but both are excellent tests of fitness

For both workouts, you should be moving continuously, so make sure your scaling allows for this

You can reduce reps of certain movements if you wish or scale the movements themselves to allow for the correct stimulus

As a guide, you should be aiming for a minimum of 10 rounds on either of the workouts

Both of these workouts can be mentally challenging because they are quite repetitive in nature

Set yourself little checkpoints along the way eg. every 5 mins see how many rounds you get and see if you can match that number in the next 5 minutes

AMRAP: Metcon (AMRAP – Rounds)

Choice of AMRAP (25-45 mins):


AMRAP 20 minutes:

5 Pull-ups

10 Push-ups

15 Squats



AMRAP 20 minutes:


10 Pistols

15 Pull-ups
Scaling Options:


Pull-ups: reduce reps to 2/3/4 per round, band pull-ups, jumping pull-ups, ring rows

Push-ups: reduce reps to 5/6/7/8/9 per round, knee push-ups, push-ups to a target

Squats: use a depth marker if people are repeatedly missing depth


HSPU: reduce reps to 2/3/4 per round, abmat HSPU, box pike HSPU, DB press, wall climb (2 reps per round)

Pistol Squats: reduce reps, raised heel pistol squats, banded pistol squats, pistol to a target, pistol from a box, use a counterweight, DB box step up with dumbbells

Pull-up: reduce reps to 7-12 reps per round, band pull-ups, jumping pull-ups, ring rows

New Section

Cool Down (55-60 mins):

Slow stretching: quads, glutes, hamstrings, hips, chest, lats, biceps/forearms, triceps, shoulders

author: Scotty


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