CrossFit | 06.02.2020
Warm-up
Warm-up
3 minute AMRAP
Slow No Jump Burpees
Slow No Jump Burpees
Dynamic Stretches
Samson, Hamstring, Doorway Pec stretch
Metcon
Metcon (Time)
A) CrossFit
Complete 10 rounds for time
6 Power Cleans 165/105
8 Toes to Bar
10 Bar Over Burpees
Complete 10 rounds for time
6 Power Cleans 165/105
8 Toes to Bar
10 Bar Over Burpees
B) Minimal Equipment
Complete 10 Rounds for time
6-12 DB or KB Power Cleans
8 Toes to DB or KB
10 Burpees Over the Dumbbell
C) Bodyweight
12 Backpack Power Cleans
8 V -Ups
10 Burpees Over a Backpack
With a moderate BB try to go touch and go reps or fast singles. If using light DBs or KBs do 12 reps to match the intensity of a heavy BB. Find a variation of the the T2B that you are able to complete unbroken throughout. Move steady on the burpees.
Extra Credit
Metcon (2 Rounds for reps)
8 Tabata Intervals each
Lunges
Double Unders
Lunges
Double Unders
Total of 16 rounds. Lunges are at body weight. Choose double unders, single unders or jumping jacks if you do not have a jump rope.
Supplemental Programming
Weightlifting
Bench Press (5, 5, 5)
Build up to a heavy set of 5 reps
Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs
Gymnastics
Dips (30)
Complete 30 total dips. Choose a variation that will allow you to complete in 3 sets of less.
Dip variations in order of difficulty – Chair dips (knees bent or straight), Negatives, Unassisted bar dips, ring dips.
