CrossFit | 08.17.2020

Warm-up

2 sets
10 Step Ups
Glute Bridges
5 Push Ups into Down dog

Dynamic Stretches

Metcon

Metcon (AMRAP – Rounds and Reps)

A) RX
Every 2 minutes for 20 minutes
20 Box Jump Overs 24/20
AMRAP
8 Sumo Deadlift High Pulls 75/55
8 Push Ups

B) Minimal Equipment
Every 2 minutes for 20 minutes
20 Box Step Up Overs
AMRAP
8 DB or KB Sumo Deadlift High Pulls
8 Push Ups

C) Bodyweight
Every 2 minutes for 20 minutes
20 Step Ups
AMRAP
8 Gorilla Jump Shrugs
8 Push Ups

Complete the box jump overs with 1:00-1:15. Look to go unbroken for the SDLHP and push ups and complete 1 round for each interval.

Extra Credit

Metcon (2 Rounds for reps)

5 sets
:30 AMRAP Ski Jumps over Barbell
:30 rest
:30 Plank Hold
:30 rest
Use DB or KB for ski jumps

Try to hold a plank position the full :30 seconds. Ski jump over BB, DB, or KB.

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 (Weight)

3 sets
5-10 weighted pull-ups
30 Air Squats

Use BB, DB, or KBs for pull ups. Do strict pull ups or one of the following variations below if you are unable to do weighted pull ups.

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.

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