CrossFit | 07.17.2020
Warm-up
Warm-up
2 sets
5 Right Arm Deadlifts
5 Right Arm Front Squats
5 Right Arm Strict Press
5 Left Arm Deadlifts
5 Left Arm Front Squats
5 Left Arm Strict Press
5 Right Arm Deadlifts
5 Right Arm Front Squats
5 Right Arm Strict Press
5 Left Arm Deadlifts
5 Left Arm Front Squats
5 Left Arm Strict Press
Prep each movement for the workout
Dynamic Stretches
Metcon
Metcon (Time)
A) CrossFit
Complete the following for time
60 Wall Balls 20/14
60 Toes to Bar
60 Single Arm Dumbbell Snatches 50/35
60 Push Ups
60 Overhead Squats 95/65
Complete the following for time
60 Wall Balls 20/14
60 Toes to Bar
60 Single Arm Dumbbell Snatches 50/35
60 Push Ups
60 Overhead Squats 95/65
B) Minimal
Complete the following for time
60 DB or KB Thrusters
60 Toes to DB or KB
60 Single Arm DB or KB Snatches
60 Push Ups
60 Overhead Squats with broomstick
C) Bodyweight
Complete the following for time
60 Jump Squats
60 V-Ups
60 Burpees
60 Push Ups
60 Overhead Squats
Choose weight/standards that you are able to consistently move throughout. If you do not have a med ball use DB or KB and do thrusters or do jump squats. If you can kip do T2B or leg raise or knees to elbow strict or kipping. Otherwise, perform T2 DB or KB or v-ups. For the DB snatch use a DB that you are able to complete 20+ reps unbroken. If you do not have a DB or KB perform burpees. Modify to knee push ups for full ROM. Use a broom stick or something you are able to hold in the overhead position before choosing air squats
Extra Credit
Metcon (Time)
60 Med Ball Sit Ups
60 Med Ball Trunk Twist
60 Med Ball Trunk Twist
Break up as needed
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)
3 sets
20 Calories
10 Muscle Ups
20 Calories
10 Muscle Ups
