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CrossFit | 07.23.2020

CrossFit | 07.23.2020

Warm-up
Warm-up
Prep and GO!

Dynamic Stretch

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
Every 2 minutes for 40 minutes (5 rounds)
200 Meter Run
20 Kettlebell Swings 53/35
20 Box Jumps
20 Hang Power Snatches 75/55

B) Minimal Equipment
Every 2 minutes for 40 minutes (5 rounds)
200 Meter Run
20 KB or DB Swings
20 Step Ups
20 DB or KB Hang Snatches

C) Bodyweight
Every 2 minutes for 40 minutes (5 rounds)
200 Meter Run
20 Backpack Swings
20 Step Ups
20 Rocket Blasters to a target

Each station is a two minute station. Complete each movement and rest until the next interval. The run should be about 1 – 1:30 of cardio. Look to go unbroken or in 2 sets for the KBSW and Snatches. For the box jump or step up look to maintain a consistent pace and step down for each rep.

Extra Credit
Metcon (Time)
50 Hollow Rocks

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
10 Handstand Push Ups

Choose a variation that will allow you to complete each set of 10 unbroken.

HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)

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