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CrossFit | 10.16.2020

CrossFit | 10.16.2020

Warm-up
Warm-up
2-3 sets
10 Step Ups
10 Russian Kettlebell Swings
5 Push Ups into Down Dog

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete the Following for time
40 Step Ups 24/20
40 Kettlebell Swings 53/35
40 Push Ups
30 Step Ups 24/20
30 Kettlebell Swings 53/35
30 Push Ups
20 Step Ups 24/20
20 Kettlebell Swings 53/35
20 Push Ups
10 Step Ups 24/20
10 Kettlebell Swings 53/35
10 Push Ups

B) Minimal Equipment
40 Step Ups
40 DB or KB Swings
40 Push Ups
30 Step Ups
30 DB or KB Swings
30 Push Ups
20 Step Ups
20 DB or KB Swings
20 Push Ups
10 Step Ups
10 DB or KB Swings
10 Push Ups

C) Body weight
40 Step Ups
40 Broad Jumps
40 Push Ups
30 Step Ups
30 Broad Jumps
30 Push Ups
20 Step Ups
20 Broad Jumps
20 Push Ups
10 Step Ups
10 Broad Jumps
10 Push Ups

The goal is to move consistently throughout. Keep a steady pace on the step ups and try to hang on a little longer than usual for the KBSW. Break up the push ups early to avoid failure.

Extra Credit
Metcon
3 sets
15 DB Floor Presses
15 Weighted Glute Bridges
20 Sit Ups

Supplemental Programming

Weightlifting
Shoulder Press (7)
Build up to a heavy set of 7 reps

Accessory
Dumbbell Strict Press (10, 10, 10)
Use two dumbbells

Use DBs, KBs, or backpack.
Single Arm Dumbell Press (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Muscle Up Practice (Max reps)

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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