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

CrossFit | 07.07.2020

CrossFit | 07.07.2020

Warm-up
Warm-up
2 sets
200 Meter Run
3-5 Pull Ups
5 Burpees
10 Air Squats

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete the following for time
Buy in: 800 Meter Run

10 Rounds
5 Pull Ups
10 Burpees
20 Squats

Buy out: 800 Meter Run
Use a 20/14 Vest

B) Minimal equipment
Complete the following for time
Buy in: 800 Meter Run

10 Rounds
5-10 DB or KB Rows
10 Burpees
20 Squats

Buy out: 800 Meter Run
Use a weighted backpack

C) Bodyweight
Complete the following for time
Buy in: 800 Meter Run

10 Rounds
10 Push Ups
10 Burpees
20 Squats

Buy out: 800 Meter Run

You only run twice (1 mile total) before and after the 10 rounds. The run should take 4-5 minutes. Reduce the number of pull ups, shorten ROM, do jumping pull ups, body rows, or use weight for rows. If you do not have any equipment do push ups. The workout should be done with a weighted vest. Use a weighted backpack or complete at body weight.

Extra Credit
Metcon (AMRAP – Reps)
8 Tabata intervals
Push ups

Score your total push ups

Supplemental Programming

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

Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs

Gymnastics
Metcon (Time)
3 Sets
200 Meter Run
15 Dips

KBSW should be unbroken and challenge grip. Choose dip variation and rep scheme that will challenge you but are able to complete unbroken.

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