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The Open 2021

By Scotty 0

CrossFit SFS – CrossFit

Warm-up (No Measure)

Coach Timing: 0 – 15 mins

2 rounds

200m run

30s Squat Hold

30s Plank Hold with shoulder taps

10 Single Leg RDL /side

10 Calf raise

2 Rounds

10 1/2 KBS

10 Power Snatch

10 lunges ea leg (add weight 2nd set)

Metcon (Time)

Coach Timing: 15 – 35 mins

For time

800m Run

50 American KB Swings @24/16kg


600m Run

40 Sit Ups

30 Ring Dips

400m Run

30 Single arm Alt’ KB Front rack Lunge

20m HS walk

20min CAP

Scaling Options

KBS: reduce load or volume

HSPU: Scale to pike HSPU or HRPU

Ring dips: box dips

Lunges: Reduce load for lunge or scale to goblet squat

HS walk : to shoulder taps either in wall HS hold, from pike or from plank ( 40 reps pike or plank)
Our metcon is on the longer end today, we’ve got quite a bit of running mixed in with some kettlebells and gymnastics

– try to up the speed as the run distance decreases.

– plan your rest on the movements, the volume is fairly high on some and going unbroken or trying to, might not be the best idea

Metcon (AMRAP – Reps)

Coach Timing: 40 – 55 mins

Lifting Complex

1x Power Snatch

1x Hang Power Snatch

1x Power Snatch

stop/drop bar after one complex & start fresh each round

Every 2min x4

.40s Max reps of unbroken complex

** rest 1.20 each round**


* Note this is after a BIG METCON, if you have gone out with intent (which is where it should have been) in the metcon you may not have much to give here. That is fine just chip away at good movements and executing each set well

Scaling Reduce the Load

author: Scotty


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