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12
12
2018

Thurs 13/12 : Xmas Timetable as CrossFit SFS

By Scotty 0

During the Christmas break we will be joining the CrossFit and Strive classes to run at the same time (everything can be modified as required so do not be alarmed), we will have it set up for you to suit both programs.

 

 

 

 

 

 

 

 

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CrossFit SFS workout of the day

Warm Up
3 min bike/run/row
With an empty barbell:
5 x Good Mornings
5 x Deadlifts
5 x Clean Pulls (shoulders only)
5 x Muscle Cleans
5 x Broad Jumps (along length of barbell)
3 x Power Cleans
3 x Pause Front Squats (3 sec in bottom)
3 x Power Cleans

Strength/ Skill (15-25 mins):
EMOM x 10:
2 Power Cleans

WOD (30-50 mins):
AMRAP 8 mins:
1, 2, 3, 4, 5, 6, 7 etc.
Deadlift (102.70kg)
Toes-to-Bar

Rest 4 mins

AMRAP 8 mins:
1, 2, 3, 4, 5, 6, 7 etc.
Burpees
C2B Pull-ups

Scaling Options:
Deadlift: reduce weight
T2B: T2B attempts, hanging knee raises, V-Ups, sit-ups
Burpee: Kickback burpee, step down/ step up burpee
C2B Pull-up: Pull-up, band pull-up, jumping pull-up, ring row

 

author: Scotty

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