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CrossFit | 07.14.2020

CrossFit | 07.14.2020

Warm-up
Warm-up
2 sets
10 Toe Touches
10 Ski Jumps
5 Push Ups into Down Dog

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete 2 rounds for time
45 Kettlebell Swings 50/35
40 Box Jumps 24/20
30 Handstand Push Ups

B) Minimal equipment
Complete 2 rounds for time
45 DB Swings
40 Step Ups
30 DB or KB Push Press

C) Bodyweight
Complete 2 rounds for time
45 Backpack Swings
40 Step Ups
30 Push Ups

Choose a weight for the KBSW that you are able to swings 20+ reps. Use DB or backpack with weight in it. Modify to step ups on a stable surface if you are unable to jump. For the HSPU reduce the reps, shorten ROM, or perform box HSPU in a pike position on toes or knees. If you are unable to position yourself upside down do DB or KB Push press or do push ups.

Extra Credit
Metcon
3 sets
10 Arnold Presses
10 Curls
10 Tricep Extension

Not for time

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 (AMRAP – Reps)
EMOM 10 minutes
Even: 45 Double Unders
Odd: 10 Dips

Doubles should be unbroken or switch to 60 singles. Choose dip variation and rep scheme that will challenge you but are able to complete unbroken. Score total dips (max 50)

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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