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CrossFit | 09.22.2020

CrossFit | 09.22.2020

Warm-up
Warm-up
2 sets
30 Double Unders
10 Russian Kettlebell Swings
5 Push Ups into Down Dog

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete the following for time
50 Double Unders
50 Kettlebell Swings 53/35
10 Handstand Push Ups
40 Double Unders
40 Kettlebell Swings 53/35
10 Handstand Push Ups
30 Double Unders
30 Kettlebell Swings 53/35
10 Handstand Push Ups
20 Double Unders
20 Kettlebell Swings 53/35
10 Handstand Push Ups
10 Double Unders
10 Kettlebell Swings 53/35
10 Handstand Push Ups

B) Minimal Equipment
A) RX
Complete the following for time
100 Single Unders
50 DB or KB Swings
10 Handstand Push Ups
80 Single Unders
40 DB or KB Swings
10 Handstand Push Ups
60 Single Unders
30 DB or KB Swings
10 Handstand Push Ups
40 Single Unders
20 DB or KB Swings
10 Handstand Push Ups
20 Single Unders
10 DB or KB Swings
10 Handstand Push Ups

C) Bodyweight
A) RX
Complete the following for time
100 Jumping Jacks
50 Broad Jumps
10 Handstand Push Ups
80 Jumping Jacks
40 Broad Jumps
10 Handstand Push Ups
60 Jumping Jacks
30 Broad Jumps
10 Handstand Push Ups
40 Jumping Jacks
20 Broad Jumps
10 Handstand Push Ups
20 Jumping Jacks
10 Broad Jumps
10 Handstand Push Ups

Choose a double under standard that you are able to move consistently throughout. Choose a weight for the kettlebell that will allow you to complete the set of 50 reps in 2 or no more than 3 sets. Choose a double under standard that you are able to complete unbroken or in two sets.

Extra Credit
Metcon
3 sets
15 Hollow Rocks
30 Hollow Flutter Kicks
30 Scissor Kicks

Supplemental Programming

Weightlifting
Bench Press (7)

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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