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CrossFit | 09.24.2020

CrossFit | 09.24.2020

Warm-up
Warm-up
2 sets
10 Sumo Deadlift High Pull
5 Push Up into Down Dog
10 Lunges

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Compete the following for time
9-15-21-27 reps
Sumo Deadlift High Pull 75/65
Push Press 75/65
Front Rack Lunge 75/65

B) Minimal Equipment
Compete the following for time
9-15-21-27 reps
DB or KB Sumo Deadlift High Pull
DB or KB Push Press
DB or KB Front Rack Lunge

C) Bodyweight
Compete the following for time
9-15-21-27 reps
Sumo Deadlift Shrugs
Push Ups
Lunges

Choose a weight for each movement that you are able to move consistently throughout.

Extra Credit
Metcon (Time)
200 ft. Farmers Carry

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)

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