The CrossFit Senayan coaches have access to the latest research and training thanks to our affiliation with PrimaFit Academy. We do this to
give our athletes the best possible results for their time and effort in a
safe and effective manner.
We realize and understand that people come in from all kinds of different backgrounds with different history's, conditions, limitations, injuries and with different skill and ability levels. That is the reason why we are the first CrossFit box in Indonesia to produce and implement a Progression Board™. Our Progression Board™ identifies exactly where you are at as far as the skills/movements that you have mastered. It is laid out so you know what to expect and can look forward to what is next. Our Progression Board™ prevents our athletes from doing a "step 2" before completing "step 1". This is how we keep you healthy and safe because form and technique is the cornerstone of CrossFit Senayan, Jakarta.
Warm Up: SMFR Foam Roll Shoulder Mobility Skill: Front Rack Hold 120% 1RM FS 3x45sec Strength: Back Squat – 3×8 @70% 1RM WOD: 1 min Row for Calories 30 sec rest x3 1 min KB Swing (20% 1RM DL) 30 sec rest x3 1 min Rolling Get Up (5/10) 30 sec […]