CrossFit | 08.20.2020
Warm-up
Warm-up
2 sets
200 Meter Run
12 Toe Touches
6 Up Downs
200 Meter Run
12 Toe Touches
6 Up Downs
Dynamic Stretch
Prep each movment
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
200 Meter Run
1 Round of
6 Deadlifts 135/95
6 Hang Power Cleans 135/95
6 Burpees
200 Meter Run
2 Round of
6 Deadlifts 135/95
6 Hang Power Cleans 135/95
6 Burpees
200 Meter Run
3 Round of
6 Deadlifts 135/95
6 Hang Power Cleans 135/95
6 Burpees
… continue adding one round of deadlift, hang power clean and burpees after each run
20 minute AMRAP
200 Meter Run
1 Round of
6 Deadlifts 135/95
6 Hang Power Cleans 135/95
6 Burpees
200 Meter Run
2 Round of
6 Deadlifts 135/95
6 Hang Power Cleans 135/95
6 Burpees
200 Meter Run
3 Round of
6 Deadlifts 135/95
6 Hang Power Cleans 135/95
6 Burpees
… continue adding one round of deadlift, hang power clean and burpees after each run
B) Minimal Equipment
20 minute AMRAP
200 Meter Run
1 Round of
6 DB or KB Deadlifts
6 DB or KB Hang Power Cleans
6 Burpees
200 Meter Run
2 Round of
6 DB or KB Deadlifts
6 DB or KB Hang Power Cleans
6 Burpees
200 Meter Run
3 Round of
6 DB or KB Deadlifts
6 DB or KB Hang Power Cleans
6 Burpees
… continue adding one round of deadlift, hang power clean and burpees after each run
C) Bodyweight
20 minute AMRAP
200 Meter Run
1 Round of
12 Toe Touches
12 Vertical Jumps
6 Burpees
200 Meter Run
2 Round of
12 Toe Touches
12 Vertical Jumps
6 Burpees
200 Meter Run
3 Round of
12 Toe Touches
12 Vertical Jumps
6 Burpees
… continue adding one round of deadlift, hang power clean and burpees after each run
Looking to complete the run in 1 – 1:30 minutes. Sub same time frame with bike, rower, or ski erg. Choose a weight for the deadlift and hang cleans that you are able to cycle through each movement without dropping the bar.
Extra Credit
Metcon (Time)
3 sets
10/10 Single Leg RDL
20 V-Ups
10/10 Single Leg RDL
20 V-Ups
Opposite arm to opposite leg. If balance is an issue complete at bodyweight.
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)
30 Handstand Push Ups
HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)
