CrossFit | 07.08.2020
Warm-up
Warm-up
2 sets
30 Double Unders
10 Step Ups
10 Toe Touches
5 Push Ups into Downdog
30 Double Unders
10 Step Ups
10 Toe Touches
5 Push Ups into Downdog
Dynamic Stretches
Metcon
Metcon (Time)
A) RX
Complete the following 6 rounds for time
10 Single Arm Farmers Hold DB Step Ups 20/28 50/35
10 Deadlifts 185/135
10 Handstand Push Ups
Complete the following 6 rounds for time
10 Single Arm Farmers Hold DB Step Ups 20/28 50/35
10 Deadlifts 185/135
10 Handstand Push Ups
B) Minimal Equipment
Complete the following 6 rounds for time
10 Single Arm Farmers Hold KB Step Ups
10 DB or KB Deadlifts
10 DB or KB Push Press
C) Bodyweight
Complete the following 6 rounds for time
20 Step Ups
10 Toe Touches
10 Push Ups
Hold a single dumbbell in a framers hold while stepping up. The step up should be lower than normal with your hip crease below parallel. Double the reps if stepping up without equipment. The deadlift should be moderate but able to perform unbroken each set. Establish a standard for the HSPU by reducing the reps, shortening ROM, kick ups, box HSPU or substitute push press or do push ups if you do no have a wall or equipment.
Extra Credit
Metcon (Time)
3 sets
:30 Plank hold
:30 Hollow Hold
:30 Plank hold
:30 Hollow Hold
Rest as needed in between transitions.
Supplemental Programming
Weightlifting
Snatch Complex (Weight)
Hang Snatch
Power Snatch
Overhead Squat
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)
30 Burpees
30 Toes to Bar
20 Burpees
20 Toes to Bar
10 Burpees
10 Toes to Bar
30 Toes to Bar
20 Burpees
20 Toes to Bar
10 Burpees
10 Toes to Bar
Look to go unbroken for the t2b
