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

CrossFit | 06.23.2020

CrossFit | 06.23.2020

Warm-up
Warm-up
2 sets
1 minute Jump Rope
1 minute Air Squats
1 minute Sit Ups
1 minute rest

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete 4 rounds
50 Double Unders
20 Toes to Bar
15 Hang Squat Cleans 165/105

B) Minimal
Complete 4 rounds
100 Single Unders
20 Toes to DB or KB
15/15 DB or KB Hang Squat Cleans

C) Bodyweight 20 minute AMRAP
Complete 4 rounds
100 Jumping Jacks
20 V-Ups
30 Jump Squats

For the double unders choose a standard that you are able to complete the given reps in less than 1:30. double the reps if performing single unders or jumping jacks. Break up the toes to bar early to avoid finishing with singles. Perform t2b to DB or KB or do v-ups if you do not have equipment. If using two DB or KB perform 15 reps total, if using one DB or KB perform 15 reps each arm. Double the reps and do jump squats if you do not have equipment.

Extra Credit
Metcon (AMRAP – Reps)
Perform 3 sets every 3 minutes
200 Meter Run
AMRAP Calories

Choose bike, row, ski erg. If you do not have cardio equipment the do step ups. The score will be the amount calories across 3 sets.

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
Metcon (5 Rounds for reps)
EMOM 10 minutes
Even: 25 Air Squats
ODD: 10 Dips

Choose reps for air squats that you are able to complete in less than 45 seconds each round. Choose dip variation and rep scheme that will challenge you but are able to complete in 30 seconds or less.

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