CrossFit | 06.24.2020

Warm-up

2 sets
6 Deadlifts
6 Wall Balls
200 Meter Run
6 Handstand Push Ups
6 Burpees

Dynamic Stretches

Metcon

Metcon (Time)

A) RX
Complete the following for time
45 Deadlifts 225/155
45 Wall Balls 20/14
800 Meter Run
45 Handstand Push Ups
45 Burpees Over the Bar

B) Minimal Equipment
Complete the following for time
60 KB or DB Deadlifts
45 KB or DB Thrusters
800 Meter Run
45 KB or DB Push Press
45 Burpees Over the KB or DB

C) Bodyweight
Complete the following for time
60 Toes Touches
60 Jump Squats
800 Meter Run
60 Push Ups
60 Burpees

The deadlifts should be challenging and moderately heavy. In an effort to match the intensity we will do 60 reps if using KBs or DBs or toe touches. Do KB or DB thrusters or 60 jump squats if unable to use a medicine ball. The 800 meter should be 4-6 minutes of cardio. Modify the HSPU by reducing reps, shortening ROM, kick ups, 25 wall climbs, box HSPU on toes or knees, KB or DB push press, or 60 push ups. Try to find an object to jump laterally after each each rep.

Extra Credit

Metcon

Accumulate 3 minutes in the L-sit.

Every time you break do 10 Wall Balls 20/14

Use WB standard from met con

Supplemental Programming

Weightlifting

Snatch Complex (Power Snatch, Overhead Squat) (Weight)

Hang Snatch
Power Snatch
Overhead Squat

Accessory

Weighted Glute Bridges (10, 10, 10)

Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.

Use DBs, KBs, or backpack.

Russian Kettlebell Swings (10, 10, 10)

Use heavy DB or KB than you usually use.

Gymnastics

Metcon (Time)

3 sets
30 Double Unders
15 Toes to Bar

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