CrossFit | 06.18.2020
Warm-up
Warm-up
400 Meter Run
30 Arm Circles Forward
30 Arm Circles back
30 Shoulder rotations
30 Arm Circles Forward
30 Arm Circles back
30 Shoulder rotations
Dynamic Stretch
Metcon
Metcon (Time)
A) CrossFit
6 Rounds for time
400 Meter Run
20 Push Press 95/65
6 Rounds for time
400 Meter Run
20 Push Press 95/65
B) Minimal Equipment
6 Rounds for time
400 Meter Run
20 DB or KB Push Press
C) Bodyweight
6 Rounds for time
400 Meter Row
40 Push Ups
For the run we are looking for a time frame of 2-3 minutes. You can sub out same time frame if using a rower or bike. The push press are meant to be unbroken or in 2 quick sets.
Extra Credit
Metcon (AMRAP – Rounds and Reps)
5 rounds
Every 2 minutes
15 Kettlebell Swings
15 Box Jumps
Every 2 minutes
15 Kettlebell Swings
15 Box Jumps
Scale the reps so that you are able to complete the set within 1:30. For example do 12 KBSW and 12 box jumps.
Supplemental Programming
Weightlifting
Deadlift (5, 5, 5)
Build up to a heavy set of 5 reps
Accessory
Good Mornings (10, 10, 10)
Use DBs, KBs, or backpack.
Single Leg RDL (10, 10, 10)
Use heavy DB or KB than you usually use.
Gymnastics
Handstand Push-ups (30)
Complete 30 total HSPU. Choose a variation that will allow you to complete in 3 sets of less.
HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)
