CrossFit | 09.18.2020
Warm-up
Warm-up
2 sets
10 Air Squats
10 Up Downs
10 Toe Touches
10 Air Squats
10 Up Downs
10 Toe Touches
Dynamic Stretches
Metcon
Metcon (Time)
A) RX
Complete 5 Rounds for time
30 Air Squats
15 Burpees Over the Bar
10 Deadlifts 225/155
Complete 5 Rounds for time
30 Air Squats
15 Burpees Over the Bar
10 Deadlifts 225/155
B) Minimal Equipment
Complete 5 Rounds for time
30 Air Squats
15 Burpees Over DB or KB
10 DB or KB Deadlifts
C) Bodyweight
Complete 5 Rounds for time
30 Air Squats
15 Bar Over Burpees
10 DB or KB Deadlifts
Complete air squats to full range of motion. The burpees are parallel to your bar with a lateral hop for each rep. Choose a challenging weight for the deadlift while demonstrating good form. complete each round in 1-2 sets.
Extra Credit
Metcon
3 sets
10/10 Single Leg RDL
15 V-Ups
10/10 Single Leg RDL
15 V-Ups
Supplemental Programming
Weightlifting
Shoulder Press (7)
Build up to a heavy set of 7 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
Muscle Up Practice
