CrossFit | 09.11.2020
Warm-up
Warm-up
3 rounds
10 Toe Touches
10 Sit Ups
10 Air Squats + Hand Raise
10 Toe Touches
10 Sit Ups
10 Air Squats + Hand Raise
Dynamic Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
20 Deadlift 135/95
25 Sit Ups
30 Overhead Squats 45/35
20 minute AMRAP
20 Deadlift 135/95
25 Sit Ups
30 Overhead Squats 45/35
B) Minimal Equipment
20 minute AMRAP
20 DB or KB Deadlift
25 Sit Ups
30 DB or KB Overhead Squats
C) Bodyweight
20 minute AMRAP
20 Toe Touches
25 Sit Ups
30 Air Squats + Hand Raise
Use the same barbell and load/unload for each set. Choose a weight for the deadlifts that you are able to complete in 1-2 sets. For the overhead squat take the weight off and use an empty barbell.
Extra Credit
Metcon
3 sets
20 Feet Over the Dumbbell
10 Hollow Rocks
20 Feet Over the Dumbbell
10 Hollow Rocks
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
3×10 Handstand Push Ups
HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)
