CrossFit | 06.01.2020
Warm-up
Warm-up
2 sets
9 Air Squats
9 Push Ups into Down Dog
9 Step Ups
9 Air Squats
9 Push Ups into Down Dog
9 Step Ups
Dynamic Stretches
Spiderman, Samson, Scorpion
Metcon
Metcon (AMRAP – Rounds and Reps)
A) CrossFit
15 minute AMRAP
9 Front Squats 95/65
12 Push Ups
15 Box Jumps 24/20
15 minute AMRAP
9 Front Squats 95/65
12 Push Ups
15 Box Jumps 24/20
B) Minimal Equipment
15 minute AMRAP
9 DB or KB Front Squats
12 Push Ups
15 Step Ups
C) Bodyweight
18 Air Squats
12 Push Ups
15 Step Ups
Front squats should be unbroken throughout. Split up the push up early and do 6, 6 reps so you can move consistently throughout. Keep a steady pace for box jumps.
Extra Credit
Metcon
150 Sit Ups
Not for time. Break up reps as needed.
Supplemental Programming
Weightlifting
Back Squat (5, 5, 5)
Build up to a heavy set of 5 reps
Accessory
Front Squat (10, 10, 10)
Use DBs or KBs.
Single Leg Split Squat (10, 10, 10)
10 reps each leg. Use DBs or KBs.
Gymnastics
Pull-ups (30)
There are many different ways to approach this workout. Decide where you are with your pull up and take it from there. If you need to get stronger and are working on your first pull up then do rows, negatives, 90 degrees or strict pull ups. If you are looking to move better in the met con then work on kipping pull ups. If you can do 30 kipping pull ups unbroken then work on 30 chest to bar kipping pull ups and so on.
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.
