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CrossFit | 08.06.2020

CrossFit | 08.06.2020

Warm-up
Warm-up
800 meter run
Dynamic Stretch
Prep each movment

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
200 Meter Run
20 Wall balls 20/14
15 Push Ups

B) Minimal Equipment
20 minute AMRAP
200 Meter Run
20 DB or KB Thrusters
15 Push Ups

C) Bodyweight
20 minute AMRAP
200 Meter Run
20 Air Squats
15 Push Ups

The run should be about 1:30 – 2:00 of cardio. For the wall ball look to go unbroken or in 2 sets. Perform thrusters or air squats if you do not have a medicine ball. For the push ups break up early to stay consistent throughout. Looking for 4-5 rounds for this one.

Extra Credit
Metcon (2 Rounds for reps)
5 rounds
:30 Jump Squats
:30 Rest
:30 Jumping Lunges
:30 Rest

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 (AMRAP – Rounds and Reps)
EMOM 10 minutes
Even: 10 Handstand Push Ups
Odd: 10 DB Deadlifts

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)

5 Free Workouts

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