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

CrossFit | 07.20.2020

CrossFit | 07.20.2020

Warm-up
Warm-up
2 sets
200 Meter Run
10 Step Ups
10 Sit Ups

Metcon
Metcon (Time)
A) RX
Complete 4 rounds for time
400 Meter Run
30 Step Ups 24/20
15 Toes to Bar
*Wear a 20/14 vest

B) Minimal Equipment
Complete4 rounds for time
400 Meter Run
30 Step Ups
15 Toes to DB or KB
*Wear a weighted backpack

C) Bodyweight
Complete 4 rounds for time
400 Meter Run
30 Step Ups
15 V-Ups

The run should be 2-3 minutes of cardio. Look to maintain a steady pace for the step ups. Reduce the reps for the T2B or do kipping or strict leg raises or knee ups. Do toes to DB/KB or v-ups or v-up into knee tuck or sit ups.

Extra Credit
Metcon (AMRAP – Reps)
Every 2 minutes for 5 rounds
15 Kettlebell Swings 53/35
15 Burpees

Use DB or KB. Score total reps (150 total)

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
Pull-ups (10, 10 , 10)
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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