CrossFit | 06.08.2020
Warm-up
Warm-up
2 sets
4 Push ups into Down Dog
8 Lunges
12 Step Ups
4 Push ups into Down Dog
8 Lunges
12 Step Ups
Dynamic Stretches
Spiderman, Samson, Scorpion
Metcon
Metcon (AMRAP – Rounds and Reps)
A) CrossFit
20 minute AMRAP
4 Push Jerks 135/95
8 Deadlifts 135/95
12 Box Jumps 24/20
20 minute AMRAP
4 Push Jerks 135/95
8 Deadlifts 135/95
12 Box Jumps 24/20
B) Minimal Equipment
20 minute AMRAP
4 DB or KB Push Jerks
8 DB or KB Deadlifts
12 Step Ups
C) Bodyweight
20 minute AMRAP
8 Push Ups
16 Lunges
12 Step Ups
Push jerks should be unbroken and weight for deadlift should be light enough to go immediately overhead into the DL. The challenge will be the box jump considering the respiratory demand in hanging on to the PJ and DL as well as the hamstrings being challenged from the DL. Looking for 6-8 rounds for this one. Choose weight/standards that will allow you to move at a steady pace throughout.
Extra Credit
Metcon
100 V-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.
