CrossFit | 08.31.2020
Warm-up
Warm-up
3 sets
30 Double Unders
15 Sit Ups
30 Double Unders
15 Sit Ups
Dynamic Stretches
Metcon
Metcon (Time)
A) RX
Complete 5 rounds for time
60 Double Unders
12 Toes to Bar
6 Single Arm Devil Presses 50/35
Complete 5 rounds for time
60 Double Unders
12 Toes to Bar
6 Single Arm Devil Presses 50/35
B) Minimal Equipment
Complete 5 rounds for time
100 Single Unders
12 Toes to DB or KB
6 DB or KB Single Arm Devil Presses
C) Bodyweight
Complete 5 rounds for time
100 Jumping Jacks
12 V-Ups
6 Burpees to a 6" target
Look to complete the doubles in 1-1:30 minutes. For the T2B look to go unbroken or break up into two sets. For the devil presses complete 3 reps on the right arm then 3 reps on the left arm. Choose a weight that is challenging but you are able to move at a good pace throughout all 6 reps.
Extra Credit
Metcon (Time)
3 sets
15 Goblet V-up crunches
30 V – Twists
60 Mountain Climbers
15 Goblet V-up crunches
30 V – Twists
60 Mountain Climbers
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 (2 Rounds for reps)
EMOM 10 minutes
Even: 12 Burpees
Odd: 12 Chest to Bar Pull Ups
Even: 12 Burpees
Odd: 12 Chest to Bar 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.
