CrossFit | 08.05.2020

Warm-up

3 sets
30 Double Unders
10 Up Downs

Prep each movement

Dynamic Stretches

Metcon

Metcon (Time)

A) RX
Complete the following for time
50 Double Unders
10/10 Single Arm Dumbbell Hang Power Snatch 50/35
20 Single Arm Dumbbell Front Rack Weighted Step Up 50/35 24/20

B) Minimal Equipment
Complete the following for time
75 Single Unders
10/10 Single Arm DB or KB Hang Power Snatch
20 Single Arm DB or KB Front Rack Weighted Step Up

C) Bodyweight
Complete the following for time
75 Jumping Jacks
10/10 Single Arm Odd Object Hang Power Snatch
20 Step Ups

The double unders should take 1-2 minutes. Complete 75 jump ropes or jumping jacks. Complete 10 right arm snatches then 10 left arm snatches from the hang position. Use odd object like a water jug if you do not have a KB or DB. Perform the weighted step up with one arm in the front rack position.

Extra Credit

Metcon (Time)

5 sets
20 Air Squats
10 Knee Tuck into Leg Raise

Demonstrate control throughout the knee tuck into leg raise.

Supplemental Programming

Weightlifting

Clean and Jerk (Weight)

Not a one rep max

Accessory

Weighted Glute Bridges (10, 10, 10)

Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.

Use DBs, KBs, or backpack.

Russian Kettlebell Swings (10, 10, 10)

Use heavy DB or KB than you usually use.

Gymnastics

Metcon (Time)

5 sets
10 Calories Bike
10 Toes to Bar

Use rower or ski erg or complete 10 burpees if you do not have a bike.
T2B variations in order of difficulty – Strict or kipping, Straight leg kipping as high as possible, kipping knees to elbow, chest, or as high as possible, strict leg raise, strict knee raise

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