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

CrossFit | 07.01.2020

CrossFit | 07.01.2020

Warm-up
Warm-up
2 sets
30 Double Unders
10 Air Squats
5 Push Ups into Down Dog

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete the following 5 rounds for time
50 Double Unders
15 Front Squats 115/75
15 Push Ups

B) Minimal Equipment
Complete the following 5 rounds for time
100 Single Unders
15 DB or KB Front Squats
15 Push Ups

C) Bodyweight
Complete the following 5 rounds for time
100 Jumping Jacks
30 Air Squats
15 Push Ups

The double unders should take 1 – 1:30 seconds. Do 100 singles or jumping jacks if you do not have a jump rope. Choose a weight for the front squats that you are able to complete in 1 or 2 sets. Use two DBs or KBs or one for goblet squats. Double up the reps for air squats if you do not have equipment. Reduce the reps for the push ups or modify to the knee.

Extra Credit
Metcon (Time)
3 sets
:30 Plank hold
:30 Hollow Hold

Rest as needed in between transitions.

Supplemental Programming

Weightlifting
Clean Complex (Weight)
Clean
Hang Clean
Front Squat
Push Jerks

Accessory
Weighted Glute Bridges (10, 10, 10)
Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.

Use DBs, KBs, or backpack.
Russian Kettlebell Swings (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Metcon (AMRAP – Rounds and Reps)
EMOM 10 minutes
10/8 Cal Bike
10 Toes to Bar

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