CrossFit | 09.24.2020

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)