CrossFit | 08.24.2020
Warm-up
Warm-up
2 sets
10 Step Ups
Glute Bridges
5 Push Ups into Down dog
10 Step Ups
Glute Bridges
5 Push Ups into Down dog
Dynamic Stretches
Metcon
Metcon (Time)
A) RX
Complete 10 rounds for time
10 Burpee Box Jumps 24/20
15 Kettlebell Swings 53/35
Complete 10 rounds for time
10 Burpee Box Jumps 24/20
15 Kettlebell Swings 53/35
B) Minimal Equipment
10 Burpee Box Step Ups
15 KB or DB Swings
C) Bodyweight
10 Burpee Step UPS
15 Vertical Jumps
Looking to maintain a solid pace throughout. Use a KB that you are able to g ounbroken.
Extra Credit
Metcon (AMRAP – Reps)
Every 3 minutes for 9 minutes
200 Meter Run
AMRAP Sit Ups
200 Meter Run
AMRAP Sit Ups
Score total reps of sit ups.
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
Practice Kipping 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.
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.
