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CrossFit | 07.13.2020

CrossFit | 07.13.2020

Warm-up
Warm-up
1 sets using a light DB
5 Right Arm Front Squat
5 Right Arm Press
5 Right Arm Thruster
5 Left Arm Front Squat
5 Left Arm Press
5 Left Arm Thruster

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete for time
1 mile run
100 Thrusters 75/55
1 mile run

B) Minimal Equipment
Complete for time
1 mile run
100 DB or KB Thrusters
1 mile run

C) Bodyweight
Complete for time
1 mile run
150 Air Squats
1 mile run

Each mile run should be 75-85% effort. Looking for a time frame of 7-10 minutes of cardio. Choose a weight for the thrusters that you are able to hang on to for 20+ reps.

Extra Credit
Metcon (AMRAP – Rounds and Reps)
6 minute AMRP
20 Ski Jumps Over DB
10 Hollow Rocks

Score total rounds

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 (3 Rounds for reps)
3 Max sets
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.

5 Free Workouts

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