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CrossFit | 06.16.2020

CrossFit | 06.16.2020

Warm-up
Warm-up
2 sets
1 minute Air Squats
1 minute Step Ups
1 minute Push Ups
1 minute rest

Dynamic Stretch

Metcon
Metcon (AMRAP – Rounds and Reps)
A) CrossFit
20 minute AMRAP
60 Calorie Row
50 Wall Balls 20/14
40 Burpee Box Jumps 24/20
30 Handstand Push Ups
20 Thrusters 135/95

B) Minimal 20 minute AMRAP
60 BB, KB, or DB Sumo Deadlift High Pulls
50 Jump Squats
40 Burpee Box Step Ups
30 Handstand Push Ups
40 DB or KB Thrusters

C) Bodyweight 20 minute AMRAP
60 Up Downs
50 Jump Squats
40 Burpee Box Step Ups
30 Push Ups
40 Air Squats

Looking to get into the second rounds for this one. Use a rower or substitute with bike, ski erg, or sumo deadlift high pull (try to avoid running). For the wall balls substitute jump squats. Substitute step ups if you are unable to jump onto a firm surface. For the handstand push ups reduce the reps, shorten ROM, do kick ups, do wall climbs (15 reps) or inverter’s box HSPU. The thrusters should be heavy. In an effort to match the intensity double the reps if using light DB or KB or Air squats.

Extra Credit
Metcon (AMRAP – Reps)
4 minute AMRAP
Burpees

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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