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

CrossFit | 08.10.2020

CrossFit | 08.10.2020

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

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete the following for time
800 Meter Run
21 Thrusters 95/65
800 Meter Run
15 Thrusters 95/65
800 Meter Run
9 Thrusters 95/65

B) Minimal Equipment
Complete the following for time
800 Meter Run
21 DB or KB Thrusters
800 Meter Run
15 DB or KB Thrusters
800 Meter Run
9 DB or KB Thrusters

C) Bodyweight
Complete the following for time
800 Meter Run
45 Jump Squats
800 Meter Run
30 Jump Squats
800 Meter Run
20 Jump Squats ´┐╝

The run should be 4-5 minutes of cardio. Thrusters should be completed in 2-3 sets.

Extra Credit
Metcon (Time)
3 sets
30 Weighted Lunges
30 Sit Ups

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 (Time)
3 sets
50 Double Unders
15 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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