CrossFit | 06.30.2020
Warm-up
Warm-up
2 sets
10 Sit Ups
10 Up Downs
200 Meter Run
10 Sit Ups
10 Up Downs
200 Meter Run
Dynamic Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
8 Toes to Bar
10 Hang Clean and Jerks 95/65
200 Meter Run
20 minute AMRAP
8 Toes to Bar
10 Hang Clean and Jerks 95/65
200 Meter Run
B) Minimal equipment
20 minute AMRAP
8 Toes to Dumbbell
10 DB or KB Hang Clean and Jerks
200 Meter Run
C) Bodyweight
20 minute AMRAP
8 V-Ups
10 Rocket Blasters
200 Meter Run
For the toes to bar look to go unbroken through out or break up into 2 sets of 4 reps. Do toes to DB or KB, v-ups or v-ups into a knee tuck. Look to use to DB or KBs. If using one piece of equipment do 5/5 reps on R/L arm. For the run we are looking for a time frame of 1 – 1:30 minutes.
Extra Credit
Metcon (2 Rounds for reps)
10 minute EMOM
Even: 30 Air Squats
Odd: 10 Box Jump Overs
Even: 30 Air Squats
Odd: 10 Box Jump Overs
Look to complete the air squats in less than 45 seconds. Box jumps should be done in 30 seconds. Jump on the same side if you are unable to get to the opposite side or do step ups. Score total reps for each movement.
Supplemental Programming
Weightlifting
Bench Press (5, 5, 5)
Build up to a heavy set of 5 reps
Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs
Gymnastics
Metcon (Time)
3 Sets
20 Unbroken Kettlebell Swings
10 Dips
20 Unbroken Kettlebell Swings
10 Dips
KBSW should be unbroken and challenge grip. Choose dip variation and rep scheme that will challenge you but are able to complete unbroken.
