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

CrossFit | 08.03.2020

CrossFit | 08.03.2020

Warm-up
Warm-up
2 sets
200 Meter Run
5 Kettlebell Swings
5 Burpees

Dynamic Stretches

Metcon
Metcon (Time)
A)RX
Complete for time
1 Mile Run
10 rounds
10 Kettlebell Swings 53/35
10 Burpees

B) Minimal Equipment
Complete for time
1 Mile Run
10 rounds
10 KB or DB Swings
10 Burpees

C) Bodyweight
Complete for time
1 Mile Run
10 rounds
10 Odd Object Swings
10 Burpees

The run should be 7-10 minutes of cardio. A KB is preferred but use DB or an odd object such as a backpack, or gallon water jug. Reduce the reps for the KBSW or burpees or both to finish the 10 rounds in under 10 minutes.

Extra Credit
Metcon (3 Rounds for reps)
3 sets
1 minute AMRAP Lunges
1 minute AMRAP Knee Tucks
1 minute AMRAP V-twists

Step ups should be a manageable height and weight that you are able to move consistently throughout. Complete 10 step ups and 10 burpees within the 2 minute interval and rest until the next interval.

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 (2 Rounds for reps)
EMOM 10 minutes
EVEN: 10 Thrusters
ODD: 10 Pull Ups

Use BB, DB, or KBs for thrusters. Choose a standard for the pull ups that will allow you to go unbroken. reduce the reps.

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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