CrossFit | 08.27.2020
Warm-up
Warm-up
2 sets
6 Up Downs
6 Glute Bridges
6 Step Ups
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
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
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
5 Muscle Ups
