Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

CrossFit | 09.02.2020

CrossFit | 09.02.2020

Warm-up
Warm-up
1-2 sets
800 Meter Run
6 Single Arm Thrusters 50/35
6 Pull Ups
6 Deadlifts 185/135
6 Single Arm Push Jerks 50/35

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete 2 rounds for time
800 Meter Run
30 Single Arm Thrusters 50/35
30 Pull Ups
30 Deadlifts 185/135
30 Single Arm Push Jerks 50/35

B) Minimal Equipment
Complete 2 rounds for time
800 Meter Run
30 DB or KB Thrusters
30 DB or KB Rows
30 DB or KB Deadlifts
30 DB or KB Push Jerks

C) Bodyweight
800 Meter Run
30 Air Squats
30 Sit Ups
30 Toe Touches
30 Push Ups

The run should be 3-5 minutes of cardio. Complete 15/15 reps on the right and left arm for the thrusters and push jerks. The weight for each movement should be manageable for 10 reps. Choose a pull up standard that you are able to move consistently throughout.

Extra Credit
Metcon (Time)
6-10 minute EMOM
Even: 10 Bar Over Burpees
Odd: 5/5 DB Hang Cleans

Look to finish each set with 15-20 seconds of rest. Looking to complete 3-5 sets depending on fatigue from met con.

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 (2 Rounds for reps)
EMOM 10 minutes
Even: 10 Calories
Odd:10 Toes to Bar

Reduce calorie/reps to complete each movement with 15-20 seconds of rest within the minute.

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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