CrossFit | 08.14.2020
Warm-up
Warm-up
2 sets
200 Meter Run
4 Wall Balls
4 Kettlebell Swings
200 Meter Run
4 Wall Balls
4 Kettlebell Swings
Dynamic Stretches
Metcon
Metcon (AMRAP – Rounds and Reps)
A) CrossFit
Every 2 minutes for 20 minutes
Run 200 Meters
AMRAP
8 Wall Balls 20/14
8 Kettlebell Swings 53/35
Every 2 minutes for 20 minutes
Run 200 Meters
AMRAP
8 Wall Balls 20/14
8 Kettlebell Swings 53/35
B) Minimal
Every 2 minutes for 20 minutes
Run 200 Meters
AMRAP
8 DB or KB Thrusters
8 DB or KB Swings
C) Bodyweight
Every 2 minutes for 20 minutes
Run 200 Meters
AMRAP
8 Jump Squats
8 Broad Jumps
Every 2 minutes beginning at 0:00 you will run 200 meters. Looking for 1-1:30 of cardio. With the remaining time complete as many rounds/reps as possible of 8 WB and 8 KBSW. At the top of the next 2 minute mark you will stop the AMRAP and run. When you get back pick up where you left off.
Extra Credit
Metcon (AMRAP – Rounds and Reps)
10 minute EMOM
Even: 10 Push Press
Odd: :30 L-Sit Hold
Even: 10 Push Press
Odd: :30 L-Sit Hold
Use BB, DB, or KB for push press
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)
Complete
30 Burpee Muscle Ups
30 Burpee Muscle Ups
