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CrossFit | 10.12.2020

CrossFit | 10.12.2020

Warm-up
Warm-up
3 sets
10 Air Squats
10 Push Ups
10 Sit Ups

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete 5 rounds for time
30 Air Squats
20 Push Press 75/55
10 Toes to Bar

B) Minimal Equipment
Complete 5 rounds for time
30 Air Squats
20 DB or KB Push Press
10 Toes to DB or KB

C) Bodyweight
Complete 5 rounds for time
30 Air Squats
20 Push Ups
10 V-Ups

Be sure to complete full ROM for the air squats. Dip and press for the push press, no push jerk. Break up the toes to bar into 2 sets if needed.

Extra Credit
Metcon
3 sets
20 Feet Over the DB or KB
20 Floor L-Sit Kick Ups
20 Leg Raises

Supplemental Programming

Weightlifting
Back Squat (7)
Build up to a heavy set of 7 reps.

Accessory
Front Squat (10, 10, 10)
Use BB, DBs or KBs.
Single Leg Squat (10, 10, 10)
Split squat, box, pistol

Choose a variation of the single leg squat and complete for 10 reps.

Gymnastics
Pull Up Practice (Max reps)
Use BB, DB, or KBs for pull ups. Do strict pull ups or one of the following variations below if you are unable to do weighted pull ups.

Pull up variations in order of difficulty –
Rows (doorway, ring, BB, DB, or KBs), Negatives, 90 degree pull ups, strict pull ups, kipping pull ups, chest to bar kipping pull ups, butterfly pull ups, chest to bar butterfly pull ups.

5 Free Workouts

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