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

CrossFit | 06.29.2020

CrossFit | 06.29.2020

Warm-up
Warm-up
2 sets
10 Calorie Bike
10 Thrusters
5 Burpee Box Jumps
10 power Snatches

Dynamic Stretches
Spiderman, Samson, Scorpion

Metcon
Metcon (Time)
A) RX
Complete the following for time
50 Calorie Bike
50 Thrusters 75/65
50 Burpee Box Jumps
50 Power Snatches 75/55

B) Minimal Equipment
Complete the following for time
50 Calories
50 DB or KB Thrusters
50 Burpee Box Step Ups
50 DB or KB Single Arm Power Snatches

C) Bodyweight
Complete the following for time
800 Meter Run
50 Jump Squats
50 Burpee Box Step Ups
50 Vertical Jumps

Looking for 3-5 minutes of cardio. Bike is preferred but you can row, ski erg, or run 800 meters. The barbell movements should be light enough to complete in 3 sets or less. Use DBs or KBs. For the thrusters do jump squats and snatch do vertical jumps if completing this workout at body weight. For the Burpee box jumps do step ups if unable to jump.

Extra Credit
Metcon (Time)
Complete the following
50 Sit Ups
50 Knee Tucks
50 Hollow Rocks

Complete each movement before moving to the next.

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
Metcon (Time)
3 sets
200 Meter Run
15 Pull Ups

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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