CrossFit | 07.02.2020
Warm-up
Warm-up
2 sets
6-8 DB or KB Deadlifts
6-8 DB or KB Push Press
6-8 DB or KB Swings
6-8 Burpees
6-8 DB or KB Deadlifts
6-8 DB or KB Push Press
6-8 DB or KB Swings
6-8 Burpees
Metcon
Metcon (Time)
A) RX
3 Rounds for time
30 Deadlifts 95/65
30 Push Press 95/65
30 Kettlebell Swings
30 Burpees
3 Rounds for time
30 Deadlifts 95/65
30 Push Press 95/65
30 Kettlebell Swings
30 Burpees
B) Minimal Equipment
3 Rounds for time
30 DB or KB Deadlifts
30 DB or KB Push Press
30 DB or KB Swings
30 Burpees
C) Bodyweight
3 Rounds for time
30 Toes Touches
30 Push Ups
30 Broad Jumps
30 Burpees
Deadlifts are meant to be light enough to be done in 1 or 2 sets. Use DBs or KBs if you do not have a barbell. Do toe touches and push ups if you do not have any equipment. KBSW are meant to be done in 1 or 2 sets.
Extra Credit
Metcon (AMRAP – Reps)
3 sets of 3 minute EMOM
200 Meter Run
AMRAP Sit Ups
200 Meter Run
AMRAP Sit Ups
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
Metcon (Time)
Practice Deficit Handstand Push Ups or negatives
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)
