CrossFit | 08.07.2020

Warm-up

3 sets
10 Shoulder Taps
10 Glute Bridges
20 Ski Jumps

Dynamic Stretches

Metcon

Metcon (Time)

A) CrossFit
Complete 5 rounds for time
10 Bar Over Burpees
20 Sumo Deadlift High Pulls 75/65
10 Bar Over Burpees
20 Shoulder to Overhead 75/55

B) Minimal
Complete 5 rounds for time
10 Bar Over DB or KB
20 DB or KB Sumo Deadlift High Pulls
10 Bar Over DB or KB
20 DB or KB Shoulder to Overhead

C) Bodyweight
Complete 5 rounds for time
10 Burpees
20 Sumo Jump Shrugs
10 Burpees
20 Push Ups

Extra Credit

Metcon (Time)

3 sets
20 Lateral Jumps Over Barbell
10 Toes to Bar

Scale to lateral hops over a DB or KB or ski jumps.

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)

5 sets
10 Alternating DB Snatches
5 Muscle Ups