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CrossFit : Wed 6/11

By Scotty 0

CrossFit SFS – CrossFit


Warm-up (No Measure)

3 rounds:

Easy 8 lap Jog

10 x Kang Squats with empty barbell or light weight

5 x Kickback Burpees (no Push-up)

5 x Close Grip Push-ups

10 x Bent Over Rows with empty barbell or light weight


3 rounds:

5 Back Squats (add weight each round)

2-3 Burpee Strict Pull-ups or scaling equivalent


Metcon (Time)


5 rounds for time:

11 Bodyweight Back Squats

7 Strict Burpee Pull-ups

Run 400m

Time cap: 30 minutes

Scaling Options:

Back Squat: reduce weight, front squat, DB squat

Strict Burpee Pull-up: reduce reps per round eg.5, band pull-up, ring row

Run: Row 450/400m or Assault Bike 25/18 cals
Today’s workout is a hero workout: “Zembiec”

Continuing with our theme from last week, this workout contains a barbell movement using your bodyweight

You can of course scale this to suit where you are at with this movement

The barbell will start on the floor each round, which means you will have to clean it from the floor and bring it onto your back

Choose a weight where you can safely take the barbell from the floor, place it over your head and do 11 unbroken reps each round

For the strict burpee pull-ups, do a regular burpee and then perform a strict pull-up

If you are scaling to a band pull-up or ring row, then do all 7 burpees first and then do all 7 band pull-ups or ring rows after your burpees

Pace your first 4 running efforts so that you can come in and approach your barbell quickly without having to take a long rest

Your last running effort is also the last part of the workout, so put the hammer down and finish hard!

author: Scotty


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