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CrossFit | 08.19.2020

CrossFit | 08.19.2020

Warm-up
Warm-up
8 Tabata intervals
Double Unders
*establish jump rope standard

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete the following for time
50 Double Unders
50 Shoulder to Overhead 75/55
50 Double Unders
40 Shoulder to Overhead 75/55
50 Double Unders
30 Shoulder to Overhead 75/55
50 Double Unders
20 Shoulder to Overhead 75/55
50 Double Unders
10 Shoulder to Overhead 75/55

B) Minimal Equipment
Complete the following for time
100 Single Unders
50 DB or KB Shoulder to Overhead
100 Single Unders
40 DB or KB Shoulder to Overhead
100 Single Unders
30 DB or KB Shoulder to Overhead
100 Single Unders
20 DB or KB Shoulder to Overhead
100 Single Unders
10 DB or KB Shoulder to Overhead

C) Bodyweight
Complete the following for time
100 Jumping Jacks
50 Push Ups
100 Single Unders
40 Push Ups
100 Single Unders
30 Push Ups
100 Single Unders
20 Push Ups
100 Single Unders
10 Push Ups

Find a standard for the jump rope to take 1-1:30. Use push press or push jerk for movement with the weight being light enough to finish the first set in no more than 3 sets. Looking to complete in 18 minutes.

Extra Credit
Metcon (Time)
5 sets
20 Single Arm Suit Case Step Ups
20 Knee Tucks

Use DB or KB for step ups (10 each arm, each set).

Supplemental Programming

Weightlifting
Clean and Jerk (Weight)
Not a one rep max

Accessory
Weighted Glute Bridges (10, 10, 10)
Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.

Use DBs, KBs, or backpack.
Russian Kettlebell Swings (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Metcon (Time)
30 Strict Toes to Bar

Break up into sets and reps if needed.

T2B variations in order of difficulty – Strict or kipping, Straight leg kipping as high as possible, kipping knees to elbow, chest, or as high as possible, strict leg raise, strict knee raise

5 Free Workouts

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