CrossFit | 09.04.2020
Warm-up
Warm-up
4 minute AMRAP
Burpees
Burpees
Dynamic Stretches
Metcon
Metcon (Time)
A) RX
Complete the following for time
200 Air Squats
100 Kettlebell Swings 53/35
50 Strict Press 95/65
Complete the following for time
200 Air Squats
100 Kettlebell Swings 53/35
50 Strict Press 95/65
B) Minimal Equipment
Complete the following for time
200 Air Squats
100 DB or KB Swings
50 DB or KB Strict Press
C) Bodyweight
Complete the following for time
200 Air Squats
100 Broad Jumps
50 Push Ups
Complete the air squats and steady pace. Be sure to achieve full ROM. Break up the kettlebell swings in 3-4 sets. No legs for the strict press. Be sure to create tensions in the legs, hips and core to maintain tight position.
Extra Credit
Metcon (Time)
Complete the following
60 Sit Ups
30-45 second Superman hold
40 Sit Ups
30-45 second Superman hold
30 Sit Ups
30-45 second Superman hold
60 Sit Ups
30-45 second Superman hold
40 Sit Ups
30-45 second Superman hold
30 Sit Ups
30-45 second Superman hold
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)
5 sets
10 Box Jump overs 24/20
5 Muscle Ups
10 Box Jump overs 24/20
5 Muscle Ups
