CrossFit | 06.19.2020

Warm-up

2 rounds of Cindy

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

Metcon

Metcon (Time)

A) CrossFit
Complete the following for time
5 Rounds of Cindy
10 Snatches 135/95
4 Rounds of Cindy
8 Snatches 135/95
3 Rounds of Cindy
6 Snatches 135/95
2 Rounds of Cindy
4 Snatches 135/95
1 Rounds of Cindy
2 Snatches 135/95

Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

B) Minimal Equipment
Complete the following for time
5 Rounds of Cindy
10/10 DB or KB Snatches
4 Rounds of Cindy
8/8 DB or KB Snatches
3 Rounds of Cindy
6/6 DB or KB Snatches
2 Rounds of Cindy
4/4 DB or KB Snatches
1 Rounds of Cindy
2/2 DB or KB Snatches

Cindy
5 DB or KB Rows
10 Push Ups
15 Air Squats

C) Bodyweight
Complete the following for time
5 Rounds of Cindy
20 Burpees
4 Rounds of Cindy
16 Burpees
3 Rounds of Cindy
12 Burpees
2 Rounds of Cindy
8 Burpees
1 Rounds of Cindy
4 Burpees

Cindy
10 Push Ups
15 Air Squats
20 Sit Ups

Choose one of the following standards for pull ups – kipping, strict, reduce reps, shorten ROM, jumping, body row, DB or KB row. Reduce reps for push ups or do knee push ups. the snatches should be a weight that you are able to do touch and go reps or fast singles. Do equal the amount of reps for each arm (10 right arm/10 left arm).

Extra Credit

Metcon

30 Hollow Rocks
30 Arch Body Ups

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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