CrossFit | 08.13.2020
Warm-up
Warm-up
800 meter run
Dynamic Stretch
Prep each movment
Dynamic Stretch
Prep each movment
Metcon
Metcon (Time)
A) RX
Complete 6 rounds for time
50 Double Unders
6 Single Arm DB Deadlift 50/35
6 Single Arm DB Front Squats 50/35
6 Single Arm DB Lunge 50/35
6 Single Arm DB Box Step Up 50/35 20/18
Complete 6 rounds for time
50 Double Unders
6 Single Arm DB Deadlift 50/35
6 Single Arm DB Front Squats 50/35
6 Single Arm DB Lunge 50/35
6 Single Arm DB Box Step Up 50/35 20/18
B) Minimal Equipment
60 Jump Rope
6 Single Arm DB or KB Deadlift 50/35
6 Single Arm DB or KB Front Squats 50/35
6 Single Arm DB or KB Lunge 50/35
6 Single Arm DB or KB Box Step Up 50/35 20/18
C) Bodyweight
60 Jumping Jacks
12 Toe Touches
12 Squats
12 Lunges
12 Step Ups
The double unders should be complete in less than 1 minute. Reduce the reps or complete single unders or jumping jacks. For the DB complex choose a weight that you can hang on to for the full set. This will be a lot on the legs.
Extra Credit
Metcon (Time)
Complete the following
50 Plate pass through v-up into knee tuck
100 Feet over the dumbbell
50 Plate pass through v-up into knee tuck
100 Feet over the dumbbell
Use plate, med ball or DB for pass throughs
Supplemental Programming
Weightlifting
Deadlift (5, 5, 5)
Build up to a heavy set of 5 reps
Accessory
Good Mornings (10, 10, 10)
Use DBs, KBs, or backpack.
Single Leg RDL (10, 10, 10)
Use heavy DB or KB than you usually use.
Gymnastics
Metcon (Time)
3 sets
10 Deficit HSPU
15 Box Jumps
10 Deficit HSPU
15 Box Jumps
Choose a variation that will allow you to complete each set of 10 unbroken.
HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)
