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Wed CrossFit

By Scotty 0

CrossFit SFS – CrossFit

Warm-up (No Measure)

(5-15 mins):

2 rounds:

Bike/ski/row 200m (increase pace slightly each round)

10 x Single Leg Deadlifts (5 per leg, no weight or very light weight)

10 x V-ups or Sit-ups

10 x Lunges


Warm up to opening set of Deadlifts

Deadlift (5 x 3)

Our strength work today is 5 x 3 Deadlifts

We are specifically focusing on touch & go reps today

When it comes to efficiently performing touch & go reps with heavy weight, it is all about controlling the descent

Crashing to the floor quickly usually results in a loss of body tension and control over the bar

Stay tight, come down with control (this doesn’t necessarily need to be super slow) and then time the bounce off the ground so that you are moving with the flex in the bar

Remember that the majority of the work should be through your hamstrings, and not your lower back. Search for that stretching feeling in the back of your legs at the bottom of each rep

Metcon (5 Rounds for time)

5 Sets (1 Set Every 6:00)

21/17 Calorie Row

7 Burpee Box Jump Overs 24/20″

15/12 Calorie Ski

7 Burpee Box Jump Overs 24/20″

9/7 Calorie Bike
Stimulus is Moderate/High intensity, steady consistent effort throughout rounds. We are aiming to maintain consistent scores across rounds or get slightly faster each round. This workout has 5 separate scores and you should be getting at least 1-2 minutes of rest each round. If you get less than 60 seconds of rest on the first round, lessen rowing calories by 2 calories on each row and Burpee box get over by 1 on each set.

Metcon (No Measure)

Core Finisher + mobikity

Coaches call

author: Scotty


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