CrossFit | 07.09.2020
Warm-up
Warm-up
DB Warm Up (with a light Dumbbell)
10 Right Arm DB Deadlifts
10 Right Arm DB Squats
10 Right Arm DB Press
10 Left Arm DB Deadlifts
10 Left Arm DB Squats
10 Left Arm DB Press
10 Right Arm DB Deadlifts
10 Right Arm DB Squats
10 Right Arm DB Press
10 Left Arm DB Deadlifts
10 Left Arm DB Squats
10 Left Arm DB Press
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
Complete the following for time
100 Double Unders
60 Two DB Front Squats 50/35
100 Double Unders
45 Two DB Push Jerks 50/35
100 Double Unders
30 Two DB Thrusters 50/35
Complete the following for time
100 Double Unders
60 Two DB Front Squats 50/35
100 Double Unders
45 Two DB Push Jerks 50/35
100 Double Unders
30 Two DB Thrusters 50/35
B) Minimal Equipment
Complete the following for time
200 Single Unders
60 DB or KB Front Squats
200 Single Unders
45 DB or KB Push Jerks
200 Single Unders
30 DB or KB Thrusters
C) Bodyweight
Complete the following for time
200 Jumping Jacks
90 Air Squats
200 Jumping Jacks
60 Push Ups
200 Jumping Jacks
45 Jump Squats
Choose a standard for the double under that will allow you to complete each set in 2 or 3 minutes. Double the reps for single unders or jumping jacks. Two DBs are the standard today. Use one or KB if you do not have two. Look to break up each set early as the DBs should be heavy. Perform suggested rep scheme and movements for bodyweight if you do not have equipments.
Extra Credit
Metcon (AMRAP – Reps)
4 rounds
30 seconds AMRAP Box Jump Over
30 seconds rest
30 seconds AMRAP Box Jump Over
30 seconds rest
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)
4 rounds
200 Meter Run
5 Deficit Handstand Push Ups
200 Meter Run
5 Deficit Handstand Push Ups
Choose a variation that will allow you to complete unbroken.
HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)
