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CrossFit | 09.17.2020

CrossFit | 09.17.2020

Warm-up
Warm-up
15 Man Makes
30 Step Ups

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete 10 Rounds
5 Pull Ups
10 Push Ups
15 Box Jumps 24/20

B) Minimal Equipment
Complete 10 Rounds
5 DB or KB Rows
10 Push Ups
15 Step Ups

C) Bodyweight
10 Shoulder Taps
10 Push Ups
15 Vertical Jumps

Choose a pull ups standard that will allow you to complete 5 reps unbroken per round. Break up the push ups early if you struggle with them. Step down on the body jump!

Extra Credit
Metcon
3 sets
10 DB Arnold Presses
10 DB Curls
10 DB Rows

Supplemental Programming

Weightlifting
Deadlift (7)
Build up to a heavy set of 7 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
3×10 Handstand Push Ups

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

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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