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CrossFit | 08.21.2020

CrossFit | 08.21.2020

Warm-up
Warm-up
2 sets
10 Step Ups
10 Wall Balls
5/5 Snatches

Dynamic Stretches

Metcon
Metcon (Time)
A) CrossFit
Complete the following for time
50 Weighted Step Ups 50/35 20/18
50 Wall Balls 20/14
50 Single Arm Dumbbell Snatches 50/35
40 Weighted Step Ups 50/35 20/18
40 Wall Balls 20/14
40 Single Arm Dumbbell Snatches 50/35
30 Weighted Step Ups 50/35 20/18
30 Wall Balls 20/14
30 Single Arm Dumbbell Snatches 50/35
20 Weighted Step Ups 50/35 20/18
20 Wall Balls 20/14
20 Single Arm Dumbbell Snatches 50/35
10 Weighted Step Ups 50/35 20/18
10 Wall Balls 20/14
10 Single Arm Dumbbell Snatches 50/35

B) Minimal
Complete the following for time
50 DB or KB Step Ups
50 Thrusters
50 Single Arm DB or KB Snatches
40 DB or KB Step Ups
40 Thrusters
40 Single Arm DB or KB Snatches
30 DB or KB Step Ups
30 Thrusters
30 Single Arm DB or KB Snatches
20 DB or KB Step Ups
20 Thrusters
20 Single Arm DB or KB Snatches
10 DB or KB Step Ups
10 Thrusters
10 Single Arm DB or KB Snatches

C) Bodyweight
Complete the following for time
50 Step Ups
50 Air Squats
50 Rocket Blasters
40 Step Ups
40 Air Squats
40 Rocket Blasters
30 Step Ups
30 Air Squats
30 Rocket Blasters
20 Step Ups
20 Air Squats
20 Rocket Blasters
10 Step Ups
10 Air Squats
10 Rocket Blasters

Every 2 minutes beginning at 0:00 you will run 200 meters. Looking for 1-1:30 of cardio. With the remaining time complete as many rounds/reps as possible of 8 WB and 8 KBSW. At the top of the next 2 minute mark you will stop the AMRAP and run. When you get back pick up where you left off.

Extra Credit
Metcon (2 Rounds for reps)
8 "Tabata" Intervals each of
V-Twists
Med Ball Sit Ups

Use med ball DB, or KB

Supplemental Programming

Weightlifting
Shoulder Press (5, 5, 5)
Build up to a heavy set of 5 reps

Accessory
Dumbbell Strict Press (10, 10, 10)
Use two dumbbells

Use DBs, KBs, or backpack.
Single Arm Dumbell Press (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Metcon (Time)
EMOM 5 minutes
5 Muscle Ups

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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