Blog
  • Main page
13
09
2019

Quality Const Week 2 /day 2

By Scotty 0

CrossFit SFS – Quality Construction

Warm-up

Warm-up (No Measure)

General Warm Up

5 min run/rower/skip

then

2 rounds

10 air squats (band around knees)

10 push ups

20 plank taps

https://www.youtube.com/watch?v=hEGUul8mWnU

Metcon (Weight)

Part A : Strength Work – in pairs

4 x 12 Stiff Leg Deads bar/Db’s/KB’s

4 x 12 floor press bar/Db’s/KB’s (choose load)

* .60 rest between all sets

Metcon (Time)

Part B : Conditioning

Two Rounds For Time:

200 meter Double KB Farmers Carry OH @ 8-12kg

1 x lap bear crawl

200 meter Double KB Farmers Carry @ 8-12kg

25 x Abmat Sit ups
Scaling Options

Farmer Carry: reduce load

Mobility

Metcon (No Measure)

Bander shoulder mobility work

https://www.youtube.com/watch?v=eveYJP1indI

Metcon (No Measure)

If you are new to the program please scale everything accordingly to suit your fitness/skill level at this point in time

If there are any movements you do not know either check the video library or youtube it

author: Scotty

Comment
0

Leave a reply