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

CrossFit | 07.03.2020

CrossFit | 07.03.2020

Warm-up
Warm-up
30 Jumping Jacks
30 Ski Jumps
30 Air Squats

Dynamic Stretches

Metcon
Metcon (AMRAP – Rounds and Reps)
A) CrossFit
20 minute AMRAP
5/5 Single Arm Devil Presses 50/35
10 Single Front Rack Lunges 50/35
20 Ski Jumps Over the Dumbbell
30 Sit Ups

B) Minimal
20 minute AMRAP
5/5 Single Arm Devil Presses
10 Single Front Rack Lunges
20 Ski Jumps Over Object
30 Sit Ups

C) Bodyweight
20 minute AMRAP
10 Burpees
20 Lunges
20 Ski Jumps Over Object
30 Sit Ups

You will only need one single DB for this workout. The weight for the devil presses should be challenging yet able to move for 5 reps consistently. Use KB if you do not have a DB. For the lunges the weight should be on one shoulder. For the Ski jumps you are going to jump over your equipment sideways off of two feet.

Extra Credit
Metcon (AMRAP – Reps)
8 Tabata Intervals
V- Ups

score total reps for 8 rounds

Supplemental Programming

Weightlifting
Shoulder Press (5, 5, 5)
Build up to a heavy set of 5 reps

Accessory
Dumbbell Strict Press (10, 10, 10)
Use two dumbbells

Use DBs, KBs, or backpack.
Single Arm Dumbell Press (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Metcon (2 Rounds for reps)
EMOM 10 minutes
Even: 10 Burpees
Odd: 3 Muscle Ups

Score total burpees and muscle ups separately

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