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CrossFit | 09.01.2020

CrossFit | 09.01.2020

Warm-up
Warm-up
3 sets
10 Air Squats
5 Push Ups into Down Dog

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete 3, 6, 9, 12, 15, 12, 9, 6, 3 reps for time
Back Squat 135/95
Handstand Push Ups

B) Minimal Equipment
Complete 3, 6, 9, 12, 15, 12, 9, 6, 3 reps for time
DB or KB Squats
DB or KB Push Press

C) Bodyweight
Complete 6, 12, 18, 24, 30, 24, 18, 12, reps for time
Air Squats
Push Ups

For the back squat, choose a weight that is challenging but are able to go unbroken each set. Practice a few jerks from the front to back rack. Scale the HSPU by reducing reps, shortening ROM, or pike feet or knees onto a box. You can perform kick ups, push press, or push ups as well.

Extra Credit
Metcon (Time)
3 setes
15 Tempo Air Squats 3, 0, 3, 0
10/10 Single Leg Splits Squat

3 seconds down and up on the air squat. Focus on slow and deliberate full ROM

Supplemental Programming

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

Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs

Gymnastics
Metcon (Time)
EMOM 10 minutes
Even: 12 Burpees
Odd: 10 Dips

Complete each movement with 15-20 seconds of rest.

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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