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CrossFit | 06.03.2020

CrossFit | 06.03.2020
Warm-up
Warm-up
2 sets
15 Calorie Bike
10 Air Squats
2-5 Kick Ups

Metcon
Metcon (AMRAP – Rounds and Reps)
A) CrossFit
15 minute AMRAP
60 Calorie Bike
60 Overhead Squats 75/55
30 Handstand Push Ups

B) Minimal Equipment
15 minute AMRAP
60 Calorie Row or Ski Erg
60 Single Arm DB or KB Overhead Squats
30 DB or KB Push Press

C) Bodyweight
15 minute AMRAP
800 Meter Run
60 Bakpack Overhead Squats
30 Backpack Presses

Bike is the standard for cardio other wise use other cardio (rower, ski erg, treadmill or run outside 800 meters). Overhead squats are meant to be light and broken into 2-3 sets per round. Scale HSPU by reducing reps, shortening ROM, kick ups, 15 wall climbs, use inverted box, or do DB or KB push press. Looking to complete 2-3 rounds for this one.

Extra Credit
Metcon
3 sets
:30 Feet Over Dumbbell
:30 Bicycle Kicks
:30 Flutter Kicks
:30 Rest
AMRAP each set. Lower DB for feet over DB

Supplemental Programming
Weightlifting
Power Clean (1, 1, 1, 1, 1)
Build up to a heavy single (not a 1 rep max)

Accessory
Weighted Glute Bridges (10, 10, 10)
Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.

Use DBs, KBs, or backpack.
Russian Kettlebell Swings (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Handstand Push-ups (30)
Complete 30 total HSPU. Choose a variation that will allow you to complete in 3 sets of less.

HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)

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