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CrossFit | 08.26.2020

CrossFit | 08.26.2020

Warm-up
Warm-up
3 sets
30 Double Unders
10 Lunges
10 Sit Ups

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete 6 rounds for time
30 Double Unders
20 Front Rack Lunges 95/65
10 Toes to Bar

B) Minimal Equipment
Complete 6 rounds for time
60 Single Unders
20 DB or KB Front Rack Lunges
10 Toes to DB or KB

C) Bodyweight
Complete 6 rounds for time
60 Jumping Jacks
20 Lunges
10 V-Ups

Look to complete this workout in 18-22 minutes. Choose a jump rope standard that will allow you to compete each set in 1-1:30 minutes. Try to go unbroken for the toes to bar or break up into 2 sets of 5 early. Modify to straight leg kipping or strict swings, knees to elbow or chest, or knee raise.

Extra Credit
Metcon (Time)
Accumulate 3 minutes in an L-Sit Hold

Every time you break complete 30 double unders.

Use same standard from met con for the doubles.

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

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