CrossFit | 07.31.2020
Warm-up
Warm-up
2 sets
10/8 Calorie Bike
10 Toe Touches
5 Burpees
5 Push Ups into Down Dog
10/8 Calorie Bike
10 Toe Touches
5 Burpees
5 Push Ups into Down Dog
Dynamic Stretches
Metcon
Metcon (AMRAP – Rounds and Reps)
A) CrossFit
220 minute AMRAP
10/8 Calorie Bike
10 Two Hand Dumbbell Burpee Deadlifts 50/35
10/8 Calorie Bike
10 Handstand Push Ups
220 minute AMRAP
10/8 Calorie Bike
10 Two Hand Dumbbell Burpee Deadlifts 50/35
10/8 Calorie Bike
10 Handstand Push Ups
B) Minimal
20 minute AMRAP
10/8 Calories
10 DB or KB Burpee Deadlifts
10/8 Calories
10 DB or KB Push Press
C) Bodyweight
20 minute AMRAP
200 Meter Run
10 Burpees
20 Toe Touches
200 Meter Run
10 Push Ups
The bike should be about one minute of cardio. Use rower, ski erg, or run 200 meters if you do not have a bike. Holding two DBs at your side perform a burpee then deadlift. Use KBs or single arm if you do not have two DBs. Complete 10 burpees then 20 toe touches if you do not have equipment. Reduce the reps, shorten ROM or perform box HSPU in the piked position on the toes or knees. If you do not have this option then perform push presses or push ups.
Extra Credit
Metcon (2 Rounds for reps)
5 sets
1 minute AMRAP Double Unders
1 minute AMRAP Sit Ups
1 minute AMRAP Double Unders
1 minute AMRAP Sit Ups
Break up as needed
Supplemental Programming
Weightlifting
Shoulder Press (5, 5, 5)
Build up to a heavy set of 5 reps
Accessory
Dumbbell Strict Press (10, 10, 10)
Use two dumbbells
Use DBs, KBs, or backpack.
Single Arm Dumbell Press (10, 10, 10)
Use heavy DB or KB than you usually use.
Gymnastics
Metcon (Time)
3 sets
5 Muscle Ups
5 Muscle Ups
