CrossFit | 07.22.2020
Warm-up
Warm-up
8 Tabata Intervals
Double Unders
Double Unders
Prep each movement
Dynamic Stretches
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
30 Double Unders
20 Sit Ups
10 Push Ups
5 Hang Clean and Jerks 135/95
20 minute AMRAP
30 Double Unders
20 Sit Ups
10 Push Ups
5 Hang Clean and Jerks 135/95
B) Minimal Equipment
20 minute AMRAP
60 Single Unders
20 Sit Ups
10 Push Ups
5 DB or KB Hang Clean and Jerks
C) Bodyweight
20 minute AMRAP
60 Jumping Jacks
20 Sit Ups
10 Push Ups
10 Squat Jumps to a Target
Choose a double under standard that you are able to complete in less than 45 seconds each round. Complete 60 single unders or jumping jacks. Modify push ups to knee push ups. You should be able to go unbroken the majority of the workout for the clean and jerk.
Extra Credit
Metcon (Time)
3 sets
10/10 Single Leg Spilt Squats
20 Lunges
10 Front Squats
10/10 Single Leg Spilt Squats
20 Lunges
10 Front Squats
Use DBs or KBs
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)
3 sets
10 Toes to Bar
10 Toes to Bar
Complete 30 total T2B. Choose a variation that will allow you to complete in 3 sets or less.
T2B variations in order of difficulty – Strict or kipping, Straight leg kipping as high as possible, kipping knees to elbow, chest, or as high as possible, strict leg raise, strict knee raise
