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CrossFit | 09.03.2020

CrossFit | 09.03.2020

Warm-up
Warm-up
2 sets
10 Up Downs
10 Step Ups
10 Glute Bridges

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete the following for time
40 Burpee Box Jumps
10 Hang Cleans 135/95
30 Burpee Box Jumps
10 Hang Cleans 135/95
20 Burpee Box Jumps
10 Hang Cleans 135/95
10Burpee Box Jumps
10 Hang Cleans 135/95

B) Minimal Equipment
Complete the following for time
40 Burpee Box Step Ups
10 DB or KB Hang Cleans
30 Burpee Box Step Ups
10 DB or KB Hang Cleans
20 Burpee Box Step Ups
10 DB or KB Hang Cleans
10 Burpee Box Step Ups
10 DB or KB Hang Cleans

C) Bodyweight
Complete the following for time
40 Burpee Box Step Ups
10 Vertical Jumps
30 Burpee Box Step Ups
10 Vertical Jumps
20 Burpee Box Step Ups
10 Vertical Jumps
10 Burpee Box Step Ups We
10 Vertical Jumps

Move at a steady pace throughout for the Burpee box jump. Choose a weight that is challenging for the hang power clean but that you can accomplish in one or two sets.

Extra Credit
Metcon (AMRAP – Rounds and Reps)
4 minute AMRAP
10 Push Ups
20 Hollow Flutter Kicks

Supplemental Programming

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

Accessory
Good Mornings (10, 10, 10)
Use DBs, KBs, or backpack.
Single Leg RDL (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Metcon (2 Rounds for reps)
EMOM 10 minutes
Even: 30 Double Unders
Odd: 10 Handstand Push Ups

HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)

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