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CrossFit | 06.15.2020

CrossFit | 06.15.2020

Warm-up
Warm-up
2 sets
200 Meter Run
10 Air Squats
5 Push Ups into Down Dog

Dynamic Stretches
Spiderman, Samson, Scorpion

Metcon
Metcon (Time)
A) CrossFit
Complete the following for time
2 Mile Run
75 Overhead Squats (95/65)
50 Pull Ups

B) Minimal Equipment
Complete the following for time
2 Mile Run
75 DB or KB Overhead Squats
100 DB or KB Rows

C) Bodyweight
Complete the following for time
2 Mile Run
150 Air Squats
100 Push Ups

The 2 mile run should take between 15-20 minutes. Use a rower or bike within the time frame as a substitute. For the pull up reduce the number of reps, shorter ROM, jumping, body row using rings, table to doorway, or do 100 DB or KB rows . If you do no have equipment do push ups for an upper body substitute.

Extra Credit
Metcon
Tabata Intervals
(8 sets, 20 on: 10 off)
Sit Ups
Hollow Flutter Kicks

Not for time. Break up reps as needed.

Supplemental Programming

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

Accessory
Front Squat (10, 10, 10)
Use DBs or KBs.
Single Leg Split Squat (10, 10, 10)
10 reps each leg. Use DBs or KBs.

Gymnastics
Pull-ups (30)
There are many different ways to approach this workout. Decide where you are with your pull up and take it from there. If you need to get stronger and are working on your first pull up then do rows, negatives, 90 degrees or strict pull ups. If you are looking to move better in the met con then work on kipping pull ups. If you can do 30 kipping pull ups unbroken then work on 30 chest to bar kipping pull ups and so on.

Pull up variations in order of difficulty –
Rows (doorway, ring, BB, DB, or KBs), Negatives, 90 degree pull ups, strict pull ups, kipping pull ups, chest to bar kipping pull ups, butterfly pull ups, chest to bar butterfly pull ups.

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