fbpx
Blog
  • Main page
10
02
2021

Thurs CrossFit

By Scotty 0

CrossFit SFS – CrossFit

Warm-up (No Measure)

10m Monster Band Walk (forward and back)

10m Lateral Band Walk (each side)

20 march on the spot (keep feet & knees apart)

then

2 rounds

3 Front Squats

3 Tall Cleans (4”,6”, full depth)

8 Scapular Pull- Ups

8 Kip Swings

8/6 Push-Ups

warm up to weight

Squat Clean + Front Squat

Weightlifting

Squat Clean + Front Squat

Every 2min for 10min

2+2

*building to a quick heavy complex for day *starting weight at 60-65% of Clean

*goal for weight on complex would be 85-90% of 1RM Squat Clean

Metcon (No Measure)

Technique Primer for BMU/Chest to Bar/ Pull ups

2 x 3 reps of each

Banded Bar Muscle-Ups

Box Bar Muscle-Ups

or

CTB

or

Strict reps with a band

“Hot and Bothered” (4 Rounds for time)

Every 4min for 16min

15/12 Cal Assault Bike

9 Front Squats 85/55kg

6/4 Bar Muscle-Ups

*aim would be to complete each round in 2:30

**3 min cap for each round**

*larger class run on a 1min delay

Scaling Options:

front Squat: lighter load

Bar MU: CTB, strict pull ups, banded strict, ring rows
Must clean bar from the ground

Can squat clean 1st rep

author: Scotty

Comment
0

Leave a reply