Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

CrossFit | 06.02.2020

CrossFit | 06.02.2020

Warm-up
Warm-up
3 minute AMRAP
Slow No Jump Burpees

Dynamic Stretches
Samson, Hamstring, Doorway Pec stretch

Metcon
Metcon (Time)
A) CrossFit
Complete 10 rounds for time
6 Power Cleans 165/105
8 Toes to Bar
10 Bar Over Burpees

B) Minimal Equipment
Complete 10 Rounds for time´┐╝
6-12 DB or KB Power Cleans
8 Toes to DB or KB
10 Burpees Over the Dumbbell

C) Bodyweight
12 Backpack Power Cleans
8 V -Ups
10 Burpees Over a Backpack

With a moderate BB try to go touch and go reps or fast singles. If using light DBs or KBs do 12 reps to match the intensity of a heavy BB. Find a variation of the the T2B that you are able to complete unbroken throughout. Move steady on the burpees.

Extra Credit
Metcon (2 Rounds for reps)
8 Tabata Intervals each
Lunges
Double Unders

Total of 16 rounds. Lunges are at body weight. Choose double unders, single unders or jumping jacks if you do not have a jump rope.

Supplemental Programming

Weightlifting
Bench Press (5, 5, 5)
Build up to a heavy set of 5 reps

Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs

Gymnastics
Dips (30)
Complete 30 total dips. Choose a variation that will allow you to complete in 3 sets of less.

Dip variations in order of difficulty – Chair dips (knees bent or straight), Negatives, Unassisted bar dips, ring dips.

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