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By Scotty 0

CrossFit SFS – CrossFit

Warm-up (No Measure)

(5-15 mins):

3 rounds:

200m Jog (increase pace slightly each round)

10 x Single Arm DB Deadlifts (5 per arm)

8 x Pause Squats

6 x Single Arm DB Press or Push Press

4 x Burpees

Metcon (Time)

(15-50 mins):

4 rounds for time:

Run 400m (together)

50 Dumbbell Deadlifts (22.5/15kg)

40 Dumbbell Squats (22.5/15kg)

30 Dumbbell Push Press (22.5/15kg)

20 Burpees over Dumbbells


End with a 400m SPRINT (together) – YOU ONLY DO THIS ONCE!!!

Scaling Options:

Run: Row 450/400m or Assault Bike 25/18 cals

DB Deadlift: reduce weight

DB Squats: reduce weight, goblet squat

DB Push Press: reduce weight

Burpees over Dumbbells: regular burpees (no jump over DB’s), kickback burpee, step down/ step up burpee
Sticking with our Saturday partner workout theme of late and hitting a running and dumbbells workout today

Each round will start with a 400m run, do this together at the same time

Share the reps of the dumbbell work between you each round

You can break up the reps however you like

Both partners do not need to use the same weights for this workout

Focus on body position in the DB Deadlifts: remember that the ROM is slightly deeper than a regular barbell deadlift so you need to bend your knees a little more and keep your chest tall

DB’s can rest on the shoulders for the DB squats if you wish

Burpees over DB’s will be lateral burpees today

The workout will finish with one more 400m run together

There are 4 rounds, but 5 runs in total. Think of the final run as a “cash out”

Try to empty the tank on this last effort and help each other to push the pace

author: Scotty


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