Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 08.24.2020

CrossFit | 08.24.2020

Warm-up
Warm-up
2 sets
10 Step Ups
Glute Bridges
5 Push Ups into Down dog

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete 10 rounds for time
10 Burpee Box Jumps 24/20
15 Kettlebell Swings 53/35

B) Minimal Equipment
10 Burpee Box Step Ups
15 KB or DB Swings

C) Bodyweight
10 Burpee Step UPS
15 Vertical Jumps

Looking to maintain a solid pace throughout. Use a KB that you are able to g ounbroken.

Extra Credit
Metcon (AMRAP – Reps)
Every 3 minutes for 9 minutes
200 Meter Run
AMRAP Sit Ups

Score total reps of sit ups.

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
Practice Kipping Pull Ups

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.

5 Free Workouts

FREE Download – Baseline Nutrition Plan

Request Information