CrossFit | 07.23.2020
Warm-up
Warm-up
Prep and GO!
Dynamic Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
Every 2 minutes for 40 minutes (5 rounds)
200 Meter Run
20 Kettlebell Swings 53/35
20 Box Jumps
20 Hang Power Snatches 75/55
Every 2 minutes for 40 minutes (5 rounds)
200 Meter Run
20 Kettlebell Swings 53/35
20 Box Jumps
20 Hang Power Snatches 75/55
B) Minimal Equipment
Every 2 minutes for 40 minutes (5 rounds)
200 Meter Run
20 KB or DB Swings
20 Step Ups
20 DB or KB Hang Snatches
C) Bodyweight
Every 2 minutes for 40 minutes (5 rounds)
200 Meter Run
20 Backpack Swings
20 Step Ups
20 Rocket Blasters to a target
Each station is a two minute station. Complete each movement and rest until the next interval. The run should be about 1 – 1:30 of cardio. Look to go unbroken or in 2 sets for the KBSW and Snatches. For the box jump or step up look to maintain a consistent pace and step down for each rep.
Extra Credit
Metcon (Time)
50 Hollow Rocks
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)
3 sets
10 Handstand Push Ups
10 Handstand Push Ups
Choose a variation that will allow you to complete each set of 10 unbroken.
HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)
