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CrossFit | 06.11.2020

CrossFit | 06.11.2020

Warm-up
Warm-up
3 sets
20 Jumping Jacks
10 Lunge Steps

Metcon
Metcon (Time)
A) CrossFit
50 Double Unders
10 Deadlifts 225/155
40 Double Unders
10 Deadlifts 225/155
30 Double Unders
10 Deadlifts 225/155
20 Double Unders
10 Deadlifts 225/155
10 Double Unders
10 Deadlifts 225/155

B) Minimal Equipment
100 Single Unders
20 DB or KB Deadlifts
80 Single Unders
20 DB or KB Deadlifts
60 Single Unders
20 DB or KB Deadlifts
40 Single Unders
20 DB or KB Deadlifts
20 Single Unders
20 DB or KB Deadlifts

C) Bodyweight
100 Jumping Jacks
40 Lunges
80 Jumping Jacks
40 Lunges
60 Jumping Jacks
40 Lunges
40 Jumping Jacks
40 Lunges
20 Jumping Jacks
40 Lunges

Doubles should be close to unbroken or decrease the number of reps. If you are working on conditioning then then do singles. The deadlifts should be heavy. Try to break up each in no less than 2 sets per round or fast singles. If you are using light DBs or KBs double the reps.

Extra Credit
Metcon (2 Rounds for reps)
10 minute EMOM
Even: 5-10 Burpees
ODD: 5-10 Box Jumps

Choose a rep scheme for the burpee and box jumps that is chalenging but are able to complete with at least 20 seconds left within the minute. Do step ups if you are unable to jump. Score total reps per movement.

Supplemental Programming

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

Accessory
Good Mornings (10, 10, 10)
Use DBs, KBs, or backpack.
Single Leg RDL (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)

5 Free Workouts

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