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Fit Box Change Over

By Scotty 0

CrossFit SFS – CrossFit

Metcon (No Measure)

Hi all,

Please check your email that explains everything you need to know about the change of Software Companies we will be using.

If we could have you all signed up in the next 5 days to make it easier for changeover that would be much appreciated.

Please come and see Scott if you have any questions.

Warm-up (No Measure)

.30 single skips

10 DB dead (1 DB)

5 ea DB press

5 ea step ups

Metcon (Time)

Coaches Timing: 10.00 – 30.00

3 Rounds for time

15 Burpee Box Jump

20 DB Snatch 22.5/15kg

60 Double Unders

20 DB Hang Clean and Jerk

– rest 1:00 bt rounds

Score = your slowest round only

Scaling Options:

BBJ: step in/out/up (reduce volume to 10 on BBJO for those that might end up spending majority of time here)

DBS: weight can be reduced for both movements

DU: Double reps for single skips

– We’ve got a bit of an Open-esque set of intervals to get through, each round is for time but your slowest round will be the round you are scored on. This means trying to keep a strong sustainable pace over the intervals.

– Look to move that dumbbell with some good speed and recover as much as you can on those double unders

– There is a lot of hinging volume in this workout so make sure we are moving well and bracing tight in the midline every rep.

Metcon (Weight)

5 min break after WOD

Coaches Timing: 35 – 40 mins


3 Squat Snatch

Score = heaviest set of 3 lifted

Beg/Int/Lack of Mobility can choose to Power Snatch as needed

Metcon (Calories)

5 min break after lifting

Coaches Timing: 45 – 48 mins

3 min for max cal rower

Metcon (No Measure)


Slow Stretching: Calves, quads, hamstrings, glutes, hips, lower back, shoulders, chest, triceps, biceps/forearms

author: Scotty


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