CrossFit | 08.11.2020
Warm-up
Warm-up
2 sets
10 Glute Bridges
5 Push Ups into Down Dog
10 Sit Ups
10 Glute Bridges
5 Push Ups into Down Dog
10 Sit Ups
Dynamic Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
5 Hang Power Cleans 135/95
10 Handstand Push Ups
20 Sit Ups
20 minute AMRAP
5 Hang Power Cleans 135/95
10 Handstand Push Ups
20 Sit Ups
B) Minimal equipment
20 minute AMRAP
5 DB or KB Hang Power Cleans
10 DB or KB Push Press
20 Sit Ups
C) Bodyweight
20 minute AMRAP
10 Vertical Jumps
10 Push Ups
20 Sit Ups
Use a weight for the clean that is challenging but able to complete the set without putting it down. Reduce the number of reps for the HSPU, shorten ROM, do kick ups, or complete 5 wall climbs when using the wall. Perform HSPU in the pike position from the toes or knees.
Extra Credit
Metcon (Time)
3 sets
10 Dumbbell Push Ups
10 Dumbbell Rows
10 Dumbbell Push Ups
10 Dumbbell Rows
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)
3 sets
30 Air Squats
15 Dips
30 Air Squats
15 Dips
