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

CrossFit | 07.06.2020

CrossFit | 07.06.2020

Warm-up
Warm-up
2 sets
6-8 Wall Balls
6-8 Kettlebell Swings
6-8 Box Jumps
6-8 Power Cleans

Dynamic Stretches

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
25 Wall Balls 20/14
25 Kettlebell Swings 53/35
25 Box Jumps 24/20
25 Power Cleans 95/65

B) Minimal Equipment
20 minute AMRAP
25 DB or KB Thrusters
25 DB or KB Swings
25 Step Ups
25 DB or KB Cleans

C) Bodyweight
20 minute AMRAP
25 Jump Squats
25 Vertical Jumps
25 Step Ups
25 Burpees

The medicine ball should be light enough for 1 or 2 sets. modify to DB or KB thrusters or jump squats. The KBSWs should be light enough for 1 or 2 sets.Modify to DB swings or vertical jumps. For the box jump modify to step ups. and for the cleans modify to burpees.

Extra Credit
Metcon (Time)
2 sets
50 Bicycle Kicks
50 Flutter Kicks
50 Swimmers kicks

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)
EMOM 10 Minutes
10 Cal Bike
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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