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

CrossFit | 06.10.2020

CrossFit | 06.10.2020

Warm-up
Warm-up
3 minutes Double Under Practice

Dynamic Stretches

Metcon
Metcon (AMRAP – Rounds and Reps)
A) CrossFit
15 minute AMRAP
100 Double Unders
40 Handstand Push Ups
50 Kettlebell Swings
60 Weighted Step Ups 50/34 20/18

B) Minimal Equipment
15 minute AMRAP
200 Single Unders
40 Handstand Push Ups
50 KB or DB Swings
60 Weighted Step Ups

C) Bodyweight
15 minute AMRAP
200 Jumping Jacks
40 Backpack Presses
50 Backpack Swings
60 Step Ups

Looking to complete 2-3 rounds for this one. For the double unders break up into sets of 50, reduce the number of reps, do 200 single unders o jumping jacks if you do not have a jump rope. Break ups the HSPU early on to avoid failure, reduce the number of reps, shorten the ROM, do kick ups, box HSPU in a piked position or on knees. If unable to use a wall do press or push press. Look to break up the KBSW in sets of 2-3. Move at a steady pace for the step ups. The step up height is lower so you are able to move quicker.

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
L-Sit (Max reps)
Accumulate 3 mintues
Snatch (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
Toes-To-Bar (30)
Complete 30 total T2B. Choose a variation that will allow you to complete in 3 sets of less.

T2B variations in order of difficulty – Strict or kipping, Straight leg kipping as high as possible, kipping knees to elbow, chest, or as high as possible, strict leg raise, strict knee raise

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