CrossFit | 08.04.2020
Warm-up
Warm-up
2 sets
10 Air Squats
10 V-Ups
10 Glute Bridges
10 Air Squats
10 V-Ups
10 Glute Bridges
Dynamic Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
20 Front Squats 95/65
15 Toes to Bar
10 Power Cleans 95/65
20 minute AMRAP
20 Front Squats 95/65
15 Toes to Bar
10 Power Cleans 95/65
B) Minimal equipment
20 minute AMRAP
20 DB or KBFront Squats
15 Toes to DB or KB
10 DB or KB Power Cleans
C) Bodyweight
20 minute AMRAP
20 Air Squats
15 V-Ups
10 Vertical Jumps
The weight for the front squats and power cleans should be light enough to complete in one or two sets. Break up the toes to bar early to remain consistent throughout. Looking to complete 4-5 rounds for this one.
Extra Credit
Metcon (2 Rounds for reps)
EMOM 10 minutes
Even: 5 Strict Pull Ups
Odd: 10 DB Bench Press
Even: 5 Strict Pull Ups
Odd: 10 DB Bench Press
DBs preferred, if not use BB or KBs. Complete 10 push ups if you do not have equipment.
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 (Time)
30 Strict 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)
