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

CrossFit | 09.09.2020

CrossFit | 09.09.2020

Warm-up
Warm-up
4 minute AMRAP
Double Under Practice

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete 2 rounds for time
30 Double Unders
25 Right Arm Single Arm Dumbbell Hang Cleans
25 Right Arm Single Arm Dumbbell Squats
30 Double Unders
25 Left Arm Single Arm Dumbbell Hang Cleans
25 Left Arm Single Arm Dumbbell Squats

B) Minimal Equipment
60 Single Unders
25 Right Arm Single Arm DB or KB Hang Cleans
25 Right Arm Single Arm DB or KB Squats
60 Single Unders
25 Left Arm Single Arm DB or KB Hang Cleans
25 Left Arm Single Arm DB or KB Squats

C) Bodyweight
Complete 2 rounds for time
60 Jumping Jacks
25 Vertical Jumps
25 Squats
60 Jumping Jacks
25 Vertical Jumps
25 Squats

Look to complete each double under set in under 45 seconds. The DB should be challenging but able to complete the hang cleans and squats in 2-3 sets.

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

Complete this workout at bodyweight

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
3 x 10 Toes to Bar

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

FREE Download

Workout From Home

Let’s Chat