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CrossFit | 07.27.2020

CrossFit | 07.27.2020

2 sets
200 Meter Run
6 Reverse Lunges
6 Air Squats
10 Sit Ups

Dynamic Stretches

Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
200 Meter Run
5 Lungsters 75/55
20 Sit Ups

B) Minimal Equipment
20 minute AMRAP
200 Meter Run
5 DB or KB Lungsters
20 Sit Ups

C) Bodyweight
20 minute AMRAP
200 Meter Run
5 Lunge Jump Squat
20 Sit Ups

The run should be 1-2 minutes of cardio. The lungsters area new movement that begin with two reverse lunge steps into a thruster. Keep the weight light so that you are able to complete all 5 reps in a row. Use DBs or KBs or do two reverse lunge steps into a squat jump. Move steady throughout the sit ups without stopping.

Extra Credit
Metcon (AMRAP – Reps)
EMOM 2 minutes for 10 minutes (5 rounds)
10 Single Arm Front Rack Weighted Step Ups 20/18, 50/35
10 Burpees

Step ups should be a manageable height and weight that you are able to move consistently throughout. Complete 10 step ups and 10 burpees within the 2 minute interval and rest until the next interval.

Supplemental Programming

Back Squat (5, 5, 5)
Build up to a heavy set of 5 reps

Front Squat (10, 10, 10)
Use DBs or KBs.
Single Leg Split Squat (10, 10, 10)
10 reps each leg. Use DBs or KBs.

Pull-ups (10, 10 , 10)
There are many different ways to approach this workout. Decide where you are with your pull up and take it from there. If you need to get stronger and are working on your first pull up then do rows, negatives, 90 degrees or strict pull ups. If you are looking to move better in the met con then work on kipping pull ups. If you can do 30 kipping pull ups unbroken then work on 30 chest to bar kipping pull ups and so on.

Pull up variations in order of difficulty –
Rows (doorway, ring, BB, DB, or KBs), Negatives, 90 degree pull ups, strict pull ups, kipping pull ups, chest to bar kipping pull ups, butterfly pull ups, chest to bar butterfly pull ups.

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