CrossFit | 06.25.2020
Warm-up
Warm-up
2 sets
200 Meter Run
10 Lunges
5 Strict Press
10 Step Ups
200 Meter Run
10 Lunges
5 Strict Press
10 Step Ups
Metcon
Metcon (Time)
A) RX
5 Rounds for time
50 ft. Single Arm Front Rack Walking Lunge 50/35
10 Push Jerks 135/95
15 Box Jumps 24/20
5 Rounds for time
50 ft. Single Arm Front Rack Walking Lunge 50/35
10 Push Jerks 135/95
15 Box Jumps 24/20
B) Minimal Equipment
5 Rounds for time
50 ft. Single Arm Front Rack Walking Lunge
10 DB or KB Push Jerks
15 Step Ups
C) Bodyweight
5 Rounds for time
50 ft. Walking Lunge
20 Push Ups
15 Step Ups
If you do not have the ability to lunge 50 feet then complete a total of 30 Lunge Steps. Use a single DB or KB in the front rack position or do unweighted lunges. For the push jerks the eight should be moderate and done in one or two sets. Look to jump on the box or complete step ups.
Extra Credit
1-Mile Run (Time)
Max Effort 1-Mile Run
Option 1: If you have been consistently running give your best effory
Option 2: If you have not been consistently running look to complete this mile at 75-80% effort.
Option 3: If you have not been running at all or are not a strong runner look to complete 7-12 minutes of run/walk.
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
Metcon (Time)
3 sets
200 Meter Run
15 Handstand Push Ups
200 Meter Run
15 Handstand Push Ups
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)
