CrossFit | 07.07.2020
Warm-up
Warm-up
2 sets
200 Meter Run
3-5 Pull Ups
5 Burpees
10 Air Squats
200 Meter Run
3-5 Pull Ups
5 Burpees
10 Air Squats
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
Complete the following for time
Buy in: 800 Meter Run
Complete the following for time
Buy in: 800 Meter Run
10 Rounds
5 Pull Ups
10 Burpees
20 Squats
Buy out: 800 Meter Run
Use a 20/14 Vest
B) Minimal equipment
Complete the following for time
Buy in: 800 Meter Run
10 Rounds
5-10 DB or KB Rows
10 Burpees
20 Squats
Buy out: 800 Meter Run
Use a weighted backpack
C) Bodyweight
Complete the following for time
Buy in: 800 Meter Run
10 Rounds
10 Push Ups
10 Burpees
20 Squats
Buy out: 800 Meter Run
You only run twice (1 mile total) before and after the 10 rounds. The run should take 4-5 minutes. Reduce the number of pull ups, shorten ROM, do jumping pull ups, body rows, or use weight for rows. If you do not have any equipment do push ups. The workout should be done with a weighted vest. Use a weighted backpack or complete at body weight.
Extra Credit
Metcon (AMRAP – Reps)
8 Tabata intervals
Push ups
Push ups
Score your total push ups
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
200 Meter Run
15 Dips
200 Meter Run
15 Dips
KBSW should be unbroken and challenge grip. Choose dip variation and rep scheme that will challenge you but are able to complete unbroken.
