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Monday Motivation

By Scotty 0

CrossFit SFS – CrossFit

Metcon (No Measure)

Only workout you will regret, is the one you didn’t show up to!

Get in and get the work done and reap the rewards.

Warm-up (No Measure)

(5-15 mins):

2 rounds:

60 sec on a machine of your choice

10 x Pause Air Squats

5 x Muscle Cleans with empty barbell

10 x Strict Press with an empty barbell

10 x V-ups or SIt-ups


3 rounds:

2 Power Cleans

2 Front Squats

2 Push Press

2 Thrusters

*Increase weight each round

Thruster (3 – 2- 1)

(15-35 mins):

EMOM x 4:

3 Thrusters

Rest 1 minute

EMOM x 4:

2 Thrusters

Rest 1 minute

EMOM x 4:

1 Thruster

We are going to kick off today with some heavy thrusters in the form of an EMOM

4 mins on/1 min off x 3 rounds where we do 3 thrusters for the first 4 mins, 2 thrusters for the 2nd 4 mins and heavy singles for the last 4 mins

The barbell will be taken from the floor

You can power clean the bar up or perform a squat clean thruster for your first rep, your choice

Hold a heavy weight across your sets of 3, then add weight, hold a weight across your sets of 2 and then you can either hold across or build each minute for your singles

Metcon (Time)

10 rounds for time:

9 Hang Power Clean & Press (45/30kg)

30 Double Unders

Time cap: 20 minutes

Scaling Options:

Hang C&P : reduce weight, use dumbbells

Double Unders: reduce reps, single skips

The C&P should feel quite light for you

The stimulus today is to move consistently for 10 rounds, ideally with unbroken sets of C&P

Choose a weight where you know you can achieve unbroken sets of C&P for at least 5 rounds

The double unders should take less than .45 sec

If you can stick to these two guidelines, you will easily complete the workout inside the time cap of 20 minutes

author: Scotty


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