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22
09
2020

BRING A TOWEL OR NO TRAIN

By Scotty 0

CrossFit SFS – CrossFit

Warm-up (No Measure)

(5-10 mins):

Pre Strength

2 rounds:

30 sec squat hold

30 sec plank hold

2 rounds:

15 x Glute Bridges

10 x Mountain Climb slow/stretch

5 x Jumping Squats (explode as high as possible each rep)

Then;

Warm up for opening set of squats

Strength

Back Squat (build to heavy 3)

PUSH THE LIMITS Today

Make all sets challenging and aim to go beyond what you have before for 3 reps

Try to get through your first 2-3 sets reasonably quickly to allow for some extra rest at the back end of the strength work

Metcon (3 Rounds for time)

On the 4 mins for 12 mins

3 rounds

100 DU

6 – 12 HSPU (Adv : 6 – 12 strict & or deficit)

6 – 12 CTB
Scaling Options

DU : .60 sec DU practice, 100 singles, plate hops

HSPU : pike push ups box or floor, 2 wall walks

CTB: pull ups, jumping chest to bar, 3 – 5 eccentric reps (make them challenging for you)

**try to focus on something and move the needle on that!**

Metcon (No Measure)

Accessory

3 x 10 Barbell Front Rack Walking Lunges

s/s

10 – 20 GHD

author: Scotty

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