CrossFit | 08.10.2020
Warm-up
Warm-up
2 sets
200 Meter Run
5 Kettlebell Swings
5 Burpees
200 Meter Run
5 Kettlebell Swings
5 Burpees
Dynamic Stretches
Metcon
Metcon (Time)
A) RX
Complete the following for time
800 Meter Run
21 Thrusters 95/65
800 Meter Run
15 Thrusters 95/65
800 Meter Run
9 Thrusters 95/65
Complete the following for time
800 Meter Run
21 Thrusters 95/65
800 Meter Run
15 Thrusters 95/65
800 Meter Run
9 Thrusters 95/65
B) Minimal Equipment
Complete the following for time
800 Meter Run
21 DB or KB Thrusters
800 Meter Run
15 DB or KB Thrusters
800 Meter Run
9 DB or KB Thrusters
C) Bodyweight
Complete the following for time
800 Meter Run
45 Jump Squats
800 Meter Run
30 Jump Squats
800 Meter Run
20 Jump Squats 
The run should be 4-5 minutes of cardio. Thrusters should be completed in 2-3 sets.
Extra Credit
Metcon (Time)
3 sets
30 Weighted Lunges
30 Sit Ups
30 Weighted Lunges
30 Sit Ups
Step ups should be a manageable height and weight that you are able to move consistently throughout. Complete 10 step ups and 10 burpees within the 2 minute interval and rest until the next interval.
Supplemental Programming
Weightlifting
Back Squat (5, 5, 5)
Build up to a heavy set of 5 reps
Accessory
Front Squat (10, 10, 10)
Use DBs or KBs.
Single Leg Split Squat (10, 10, 10)
10 reps each leg. Use DBs or KBs.
Gymnastics
Metcon (Time)
3 sets
50 Double Unders
15 Pull Ups
50 Double Unders
15 Pull Ups
Use BB, DB, or KBs for thrusters. Choose a standard for the pull ups that will allow you to go unbroken. reduce the reps.
Pull up variations in order of difficulty –
Rows (doorway, ring, BB, DB, or KBs), Negatives, 90 degree pull ups, strict pull ups, kipping pull ups, chest to bar kipping pull ups, butterfly pull ups, chest to bar butterfly pull ups.
