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27
06
2020

SFS : Last chance to order apparel

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

60 sec Row (20 sec easy/ 20 sec moderate/ 20 sec sprint)

10 x Single Arm DB Thrusters (5 per side with light weight)

10 x V-ups or Sit-ups

10 push ups

Metcon

Metcon (5 Rounds for time)

5 sets (1 set every 6:00)

12 Floor presses 60/40kg

12 Bent Over BB row 60/40kg

24 push ups

200m Heavy Farmer’s Carry 1 x KB, DB or deadball at waist
TARGET SCORE

Target Time each set: sub 4 minutes

Time Cap each set: 5 minutes

STIMULUS

We are honing in our upper body pressing muscular endurance (horizontal plane) and pulling muscular endurance.

WORKOUT STRATEGY

bench press: This should be under 50% 1RM and done in 1-2 sets throughout

Bent Over Row : lighter load

Push ups: pick manageable sets and go. The volume of these will add up (150) with the bench press (75)

farmers: use a moderate weight you can move steady without breaking

SCALING

The Scaling aim is to be able to keep bigger sets of bench and not stop moving on the other 3 movements

Scaling option to finish near the target score:

5 sets (1 set every 6 Minutes)

12 bench press 50/35kg

8 strict pull up

18 push up

200m farmers lighter loads

author: Scotty

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