CrossFit | 06.20.2020
Warm-up
Warm-up
2 sets
200 Meter Run
5 Burpees
10 Russian Swings
10 Step Ups
200 Meter Run
5 Burpees
10 Russian Swings
10 Step Ups
Dynamic Stretches
Spiderman, Samson, Scorpion
Metcon
Metcon (Time)
A) RX
30 minute AMRAP
10 Burpees
10 Kettlebell Swings 53/35
10 Box Jumps 24/20
30 minute AMRAP
10 Burpees
10 Kettlebell Swings 53/35
10 Box Jumps 24/20
B) Minimal Equipment
30 minute AMRAP
10 Burpees
10 DB Swings
10 Step Ups
C) Bodyweight
30 minute AMRAP
10 Burpees
10 Backpack Swings
10 Step Ups
Looking to consistently move throughout. 10 reps should be unbroken each time.
Extra Credit
Metcon
50 Hollow 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
Metcon
EMOM 10 minutes
Even: 15 Burpees
ODD: 10 Pull Up
Even: 15 Burpees
ODD: 10 Pull Up
There are many different ways to approach this workout. Choose res for burpees that you are able to complete in 30-40 seconds. 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.
