CrossFit | 09.17.2020
Warm-up
Warm-up
15 Man Makes
30 Step Ups
30 Step Ups
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
Complete 10 Rounds
5 Pull Ups
10 Push Ups
15 Box Jumps 24/20
Complete 10 Rounds
5 Pull Ups
10 Push Ups
15 Box Jumps 24/20
B) Minimal Equipment
Complete 10 Rounds
5 DB or KB Rows
10 Push Ups
15 Step Ups
C) Bodyweight
10 Shoulder Taps
10 Push Ups
15 Vertical Jumps
Choose a pull ups standard that will allow you to complete 5 reps unbroken per round. Break up the push ups early if you struggle with them. Step down on the body jump!
Extra Credit
Metcon
3 sets
10 DB Arnold Presses
10 DB Curls
10 DB Rows
10 DB Arnold Presses
10 DB Curls
10 DB Rows
Supplemental Programming
Weightlifting
Deadlift (7)
Build up to a heavy set of 7 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)
