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

CrossFit | 08.13.2020

CrossFit | 08.13.2020

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

Metcon
Metcon (Time)
A) RX
Complete 6 rounds for time
50 Double Unders
6 Single Arm DB Deadlift 50/35
6 Single Arm DB Front Squats 50/35
6 Single Arm DB Lunge 50/35
6 Single Arm DB Box Step Up 50/35 20/18

B) Minimal Equipment
60 Jump Rope
6 Single Arm DB or KB Deadlift 50/35
6 Single Arm DB or KB Front Squats 50/35
6 Single Arm DB or KB Lunge 50/35
6 Single Arm DB or KB Box Step Up 50/35 20/18

C) Bodyweight
60 Jumping Jacks
12 Toe Touches
12 Squats
12 Lunges
12 Step Ups

The double unders should be complete in less than 1 minute. Reduce the reps or complete single unders or jumping jacks. For the DB complex choose a weight that you can hang on to for the full set. This will be a lot on the legs.

Extra Credit
Metcon (Time)
Complete the following
50 Plate pass through v-up into knee tuck
100 Feet over the dumbbell

Use plate, med ball or DB for pass throughs

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 Deficit HSPU
15 Box Jumps

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)

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