CrossFit | 06.26.2020
Warm-up
Warm-up
3 minute AMRAP Burpees
Dynamic Stretches (spiderman, scorpion, iron cross, doorway pec stretch)
Metcon
Metcon (Time)
A) CrossFit
20 minute AMRAP
50 Air Squats
15 Pull Ups
10 Snatch 95/65
20 minute AMRAP
50 Air Squats
15 Pull Ups
10 Snatch 95/65
B) Minimal 20 minute AMRAP
50 Air Squats
15 DB or KB Rows
10/10 DB or KB Snatch
C) Bodyweight
20 minute AMRAP
50 Air Squats
15 Push Ups
10 Burpees
Look to move consistently through the air squats without stopping (slow and steady). Break up the pull ups early so you can stay consistent throughout. The snatches should be heavy enough to create a challenge but light enough to break up in only two sets.
Extra Credit
Metcon
60 Swimmers kicks
60 Flutter kicks
60 Knee Slide
60 Flutter kicks
60 Knee Slide
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
Metcon (Time)
5 rounds
10 Calories bike or row
3 Muscle Ups
10 Calories bike or row
3 Muscle Ups
