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

CrossFit | 06.18.2020

CrossFit | 06.18.2020

Warm-up
Warm-up
400 Meter Run
30 Arm Circles Forward
30 Arm Circles back
30 Shoulder rotations

Dynamic Stretch

Metcon
Metcon (Time)
A) CrossFit
6 Rounds for time
400 Meter Run
20 Push Press 95/65

B) Minimal Equipment
6 Rounds for time
400 Meter Run
20 DB or KB Push Press

C) Bodyweight
6 Rounds for time
400 Meter Row
40 Push Ups

For the run we are looking for a time frame of 2-3 minutes. You can sub out same time frame if using a rower or bike. The push press are meant to be unbroken or in 2 quick sets.

Extra Credit
Metcon (AMRAP – Rounds and Reps)
5 rounds
Every 2 minutes
15 Kettlebell Swings
15 Box Jumps

Scale the reps so that you are able to complete the set within 1:30. For example do 12 KBSW and 12 box jumps.

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)

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