CrossFit | 07.21.2020
Warm-up
Warm-up
2 sets
10 Box Jumps
10 Toe Touches
5 Push Ups into Down Dog
10 Box Jumps
10 Toe Touches
5 Push Ups into Down Dog
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
21-15-9 reps for time
Deadlift 225/155
Handstand Push Ups
Calories
21-15-9 reps for time
Deadlift 225/155
Handstand Push Ups
Calories
B) Minimal equipment
21-15-9 reps for time
KB or DB Deadlift
KB or DB Push Press
Burpees
C) Bodyweight
42-30-18 reps for time
Toe Touches
Push Ups
Up-downs
Deadlift should be heavy but able t complete in less than 3 sets. Reduce the reps for the HSPU or do 9-6-3 wall climbs or pike HSPU. Perform KB or DB push press if you are unable to go upside down. For BW double the reps per rounds and complete toe touches, push ups and up-downs.
Extra Credit
Metcon (AMRAP – Reps)
Every 2 minutes for 5 rounds
10 Box Jump Overs
15 Push Press 95/65
10 Box Jump Overs
15 Push Press 95/65
Score total reps (125 Reps total)
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 (AMRAP – Reps)
30 Ring Dips
Doubles should be unbroken or switch to 60 singles. Choose dip variation and rep scheme that will challenge you but are able to complete unbroken. Score total dips (max 50)
