CrossFit | 06.12.2020

Warm-up

2 sets
10 Cal Bike
5 Power Cleans
5 Front Squats

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

A) CrossFit
Complete the following for time
50 Calorie Bike or Row
10 Squat Cleans 185/135
40 Calorie Bike or Row
8 Squat Cleans 185/135
30 Calorie Bike or Row
6 Squat Cleans 185/135
20 Calorie Bike or Row
4 Squat Cleans 185/135
10 Calorie Bike or Row
2 Squat Cleans 185/135

B) Minimal Equipment
Complete the following for time
500 Meter Run
20 DB or KB Squat Cleans
400 Meter Run
16 DB or KB Squat Cleans
300 Meter Run
12 DB or KB Squat Cleans
200 Meter Run
8 DB or KB Squat Cleans
100 Meter Run
4 DB or KB Squat Cleans

C) Bodyweight
Complete the following for time
500 Meter Run
50 Jump Squats
400 Meter Run
40 Jumps Squats
300 Meter Run
30 Jump Squats
200 Meter Run
20 Jump Squats
100 Meter Run
10 Jump Squats

Extra Credit

Metcon

30 Sit ups
30 Russian Twists
30 Standing Windmill

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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