CrossFit | 08.12.2020
Warm-up
Warm-up
2 sets
200 Meter Run
5 Up Downs
10 Air Squats
200 Meter Run
5 Up Downs
10 Air Squats
Dynamic Stretches
Metcon
Metcon (Time)
A) RX
Complete 5 rounds for time
400 Meter Run
15 Burpees
30 Air Squats
*Use a 20/14 vest
Complete 5 rounds for time
400 Meter Run
15 Burpees
30 Air Squats
*Use a 20/14 vest
C) Bodyweight
Complete 5 rounds for time
400 Meter Run
15 Burpees
30 Air Squats
*Complete at bodyweight
The run should be 2-3 minutes of cardio. Substitute bike, rower or ski erg to complete this time frame. If using a vest be sure to move steady throughout. Complete at body weight if you do not have a vest.
Extra Credit
Metcon (Time)
8 Tabata Intervals
Weighted Hollow Rocks
Weighted Hollow Rocks
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
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
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
