CrossFit | 06.05.2020

Warm-up

2 sets
200 Meter Run
15 Air Squats

Dynamic Stretches (spiderman, scorpion, iron cross, doorway pec stretch)

Metcon

Metcon (Time)

A) CrossFit
Complete the following for time
400 Meter Run
27 Thrusters 95/65
27 Pull Ups
400 Meter Run
24 Thrusters 95/65
24 Pull Ups
400 Meter Run
21 Thrusters 95/65
21 Pull Ups
400 Meter Run
18 Thrusters 95/65
18 Pull Ups
400 Meter Run
15 Thrusters 95/65
15 Pull Ups

B) Minimal Equipment
Complete the following for time
400 Meter Run
27 DB or KB Thrusters
27 Pull Ups
400 Meter Run
24 DB or KB Thrusters
24 Pull Ups
400 Meter Run
21 DB or KB Thrusters
21 Pull Ups
400 Meter Run
18 DB or KB Thrusters
18 Pull Ups
400 Meter Run
15 DB or KB Thrusters
15 Pull Ups

C) Bodyweight
Complete the following for time
400 Meter Run
27 Jump Squats
27 Push Ups
400 Meter Run
24 Jump Squats
24 Push Ups
400 Meter Run
21 Jump Squats
21 Push Ups
400 Meter Run
18 Jump Squats
18 Push Ups
400 Meter Run
15 Jump Squats
15 Push Ups

You may bike, row or ski erg instead of run. Looking for up to 2 minutes of cardio. Choose a weight for the the thruster that you are able to break up each set in no more than three sets. Scale the pull ups by reducing the amount of reps, shorten ROM, jumping pull ups, body rows, doorway rows, BB, DB, or KB rows.

Extra Credit

Metcon

50 Hollow Rocks
Every time you break hold a superman or ironman position for 30 seconds

Supplemental Programming

Weightlifting

Shoulder Press (5, 5, 5)

Build up to a heavy set of 5 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-ups (15)

Complete 15 total muscle ups. Choose a variation that will allow you to complete in 3 sets or less.

If you do not have muscle ups then practice transitioning from the pull up into the dip position. You can choose to do band assisted or jumping. Choose bar or rings depending on what equipment you might have. If you have muscle ups work up to 15 reps

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