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CrossFit | 07.28.2020

CrossFit | 07.28.2020

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

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete 6 rounds for time
10 Clean and Jerk 95/65
10 Ring Dips
15 Box Jump Over 24/20

B) Minimal equipment
Complete 6 rounds for time
10 DB or KB Clean and Jerks
10 Chair Dips
15 Step Ups

C) Bodyweight
Complete 6 rounds for time
10 Rocket Blasters
10 Push Ups
15 Step Ups

The clean and jerks should be light enough to go unbroken the majority of the workout. Use DBs or KBs or do rocket blasters. Use ring or bar for dips or do leg assisted using a chair. If not do push ups. Break up into two into 2 sets of 5 reps early if you struggle with these. Look to jump on a box or perform step ups. Looking to move at a consistent pace throughout.

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

Use BB, DB or KBs.

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
Practice Kipping Ring 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)

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