CrossFit | 07.16.2020
Warm-up
Warm-up
4 minutes Double Under Practice
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
Complete 10 rounds for time
30 Double Unders
9 Two Handed Dumbbell Deadlifts 50/35
6 Two Handed Dumbbell Push Jerks 50/35
Complete 10 rounds for time
30 Double Unders
9 Two Handed Dumbbell Deadlifts 50/35
6 Two Handed Dumbbell Push Jerks 50/35
B) Minimal Equipment
Complete 10 rounds for time
60 Single Unders
9 KB or DB Deadlifts
6 KB or DB push Jerks
C) Bodyweight
Complete 10 rounds for time
60 Jumping Jacks
18 Toes Touches
12 Push Ups
The double unders should take under 30 seconds. Practice or do 60 single Unders or 60 jumping jacks. Use two dumbbells for both the deadlifts and push jerks. If you do not have a pair of DBs or KBs then use one or perform 18 toe touches and 12 push ups. Choose weight/standards that will allow you to move consistently through all 10 rounds.
Extra Credit
Metcon
10 minute EMOM
Even: 30 Double Unders
Odd: 30 Air Squats
Even: 30 Double Unders
Odd: 30 Air Squats
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
Choose a variation that will allow you to complete unbroken.
HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)
