CrossFit | 09.16.2020
Warm-up
Warm-up
2 sets
10 Lunges
10 Sit Ups
5 Burpees
10 Lunges
10 Sit Ups
5 Burpees
Dynamic Stretches
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
18 minute AMRAP
30 Lunges
20 Sit Ups
5/5 Devil Presses 50/35
18 minute AMRAP
30 Lunges
20 Sit Ups
5/5 Devil Presses 50/35
B) Minimal Equipment
18 minute AMRAP
30 Lunges
20 Sit Ups
5/5 DB or KB Devil Presses
C) Bodyweight
18 minute AMRAP
30 Lunges
20 Sit Ups
10 Burpees
Look to move consistently through the lunges and sit ups. Choose a weight for the devil presses that you are able to complete 5 reps with out resting for each arm.
Extra Credit
Metcon (AMRAP – Rounds and Reps)
3 sets
15 Feet Over the Dumbbell
15 Weighted L Crunches
:30-1:00 Plank Hold
15 Feet Over the Dumbbell
15 Weighted L Crunches
:30-1:00 Plank Hold
Complete this workout at bodyweight
Supplemental Programming
Weightlifting
Snatch (Weight)
Not a one rep max
Accessory
Weighted Glute Bridges (10, 10, 10)
Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.
Use DBs, KBs, or backpack.
Russian Kettlebell Swings (10, 10, 10)
Use heavy DB or KB than you usually use.
Gymnastics
Metcon
3 x 10 Toes to Bar
T2B variations in order of difficulty – Strict or kipping, Straight leg kipping as high as possible, kipping knees to elbow, chest, or as high as possible, strict leg raise, strict knee raise
