CrossFit | 07.30.2020
Warm-up
Warm-up
2 sets
200 Meter Run
10 Kettlebell Swings
200 Meter Run
10 Kettlebell Swings
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
Complete the Following For time
400 Meter Run
50 Kettlebell Swings 53/35
400 Meter Run
40 Kettlebell Swings 53/35
400 Meter Run
30 Kettlebell Swings 53/35
400 Meter Run
20 Kettlebell Swings 53/35
400 Meter Run
10 Kettlebell Swings 53/35
Complete the Following For time
400 Meter Run
50 Kettlebell Swings 53/35
400 Meter Run
40 Kettlebell Swings 53/35
400 Meter Run
30 Kettlebell Swings 53/35
400 Meter Run
20 Kettlebell Swings 53/35
400 Meter Run
10 Kettlebell Swings 53/35
B) Minimal Equipment
Complete the Following For time
400 Meter Run
50 KB or DB Swings
400 Meter Run
40 KB or DB Swings
400 Meter Run
30 KB or DB Swings
400 Meter Run
20 KB or DB Swings
400 Meter Run
10 KB or DB Swings
C) Bodyweight
Complete the Following For time
400 Meter Run
50 Backpack Swings
400 Meter Run
40 Backpack Swings
400 Meter Run
30 Backpack Swings
400 Meter Run
20 Backpack Swings
400 Meter Run
10 Backpack Swings
The run should be 2-3 minutes of cardio. For the KBSW look to complete the first round on 2 or 3 sets. Use DBs or a loaded backpack. Looking to stay consistent throughout.
Extra Credit
Metcon (AMRAP – Rounds)
EMOM 10 minutes
Even: Weighted Step Ups
Odd: 30 Air Squats
Even: Weighted Step Ups
Odd: 30 Air Squats
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
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)
