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CrossFit | 09.15.2020

CrossFit | 09.15.2020

Warm-up
Warm-up
3 sets with an empty barbell
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Strict Press

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete 10 rounds for time
6 Power Cleans
6 Front Squats
6 Handstand Push Ups

B) Minimal Equipment
6 DB or KB Power Cleans
6 DB or KB Front Squats
6 DB or KB Push Press

C) Bodyweight
12 Vertical Jumps
12 Air Squats
12 Push Ups

Choose a weight for the cleans and front squats that you are able to go unbroken. Decrease the reps to 5, 4, or 3 reps for the HSPU.

Extra Credit
Metcon (2 Rounds for reps)
10 minute EMOM
Even:30 sec AMRAP Air Squats
Odd:30 sec AMRAP Sit Ups

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)
3 x 10 Dips

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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