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CrossFit | 08.27.2020

CrossFit | 08.27.2020

Warm-up
Warm-up
2 sets
6 Up Downs
6 Glute Bridges
6 Step Ups

Dynamic Stretches

Metcon
Metcon (AMRAP – Rounds and Reps)
A) CrossFit
20 Minute AMRAP
6 Pull Ups
9 Burpees
6/6 Dumbbell Snatches 50/35
15 Box Jumps 24/20

B) Minimal
20 Minute AMRAP
6 DB or KB Rows
9 Burpees
6/6 DB or KB Snatches
15 Step Ups

C) Bodyweight
20 Minute AMRAP
6 Push Ups
9 Burpees
12 Vertical Jumps
15 Step Ups

Establish a standard for the pull up that you are able to move consistently throughout. Use a weight for the snatch that you can complete 6/6 reps on the right and left arm unbroken.

Extra Credit
Metcon (Time)
3 sets
20 Step Ups
20 V-Ups

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)
EMOM 5 minutes
5 Muscle Ups

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