CrossFit | 10.08.2020
Warm-up
Warm-up
3 sets
20 Double Unders
10 Air Squats
10 Sit Ups
20 Double Unders
10 Air Squats
10 Sit Ups
Dynamic Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
30 Double Unders
20 Wall Balls 20/14
10 Toes to Bar
20 minute AMRAP
30 Double Unders
20 Wall Balls 20/14
10 Toes to Bar
B) Minimal Equipment
20 minute AMRAP
60 Single Unders
20 DB or KB Thrusters
10 Toes to DB or KB
C) Bodyweight
20 minute AMRAP
60 Jumping Jacks
20 Air Squats
10 V-Ups
Look to complete the jump rope in 30-45 seconds. Try to complete the wall balls in 1 or 2 sets. Break up the toes to bar in 1 or 2 sets.
Extra Credit
Metcon (AMRAP – Reps)
Every 2 minutes for 6 minutes
15 Burpees over the Medicine Ball
AMRAP Sit Ups
15 Burpees over the Medicine Ball
AMRAP Sit Ups
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
Handstand Push Up Practice (Max reps)
HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)
