CrossFit | 07.28.2020
Warm-up
Warm-up
2 sets
10 Toe Touches
10 Vertical Jumps
5 Push Ups into Down Dog
10 Toe Touches
10 Vertical Jumps
5 Push Ups into Down Dog
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
Complete 6 rounds for time
10 Clean and Jerk 95/65
10 Ring Dips
15 Box Jump Over 24/20
Complete 6 rounds for time
10 Clean and Jerk 95/65
10 Ring Dips
15 Box Jump Over 24/20
B) Minimal equipment
Complete 6 rounds for time
10 DB or KB Clean and Jerks
10 Chair Dips
15 Step Ups
C) Bodyweight
Complete 6 rounds for time
10 Rocket Blasters
10 Push Ups
15 Step Ups
The clean and jerks should be light enough to go unbroken the majority of the workout. Use DBs or KBs or do rocket blasters. Use ring or bar for dips or do leg assisted using a chair. If not do push ups. Break up into two into 2 sets of 5 reps early if you struggle with these. Look to jump on a box or perform step ups. Looking to move at a consistent pace throughout.
Extra Credit
Metcon
3 sets
10 Arnold Presses
10 Curls
10 Tricep extensions
10 Arnold Presses
10 Curls
10 Tricep extensions
Use BB, DB or KBs.
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
Practice Kipping 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)
