CrossFit | 08.27.2020

Warm-up

2 sets
200 Meter Run
10 Push Ups into Down Dog

Dynamic Stretch

Metcon

Metcon (Time)

A) RX
Complete the following for time
1 Mile Run
60 Shoulder to Overhead 135/95
1 Mile Run

B) Minimal Equipment
Complete the following for time
1 Mile Run
60 DB or KB Shoulder to Overhead
1 Mile Run

C) Bodyweight
Complete the following for time
1 Mile Run
100 Push Ups
1 Mile Run

The run should be 7-10 minutes of cardio.Choose a challenging weight for the STOH. Look to complete in 4-6 sets.

Extra Credit

Metcon (Time)

3 sets
30 Air Squats
20 Feet Over the Dumbbell

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)