Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 09.30.2020

CrossFit | 09.30.2020

Warm-up
Warm-up
3 sets with PVC pipe or light barbell
10 Wide Grip Behind the Neck Presses
10 Back Squats
10 Overhead Squats
5 Hang Power Snatches (hip)
5 Hang Power Snatches (knee)

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete the following for time
50 Box Step Ups 24/20
20 Hang Power Snatches 75/55
40 Box Step Ups 24/20
20 Hang Power Snatches 75/55
30 Box Step Ups 24/20
20 Hang Power Snatches 75/55
20 Box Step Ups 24/20
20 Hang Power Snatches 75/55
10 Box Step Ups 24/20
20 Hang Power Snatches 75/55

B) Minimal Equipment
Complete the following for time
50 Step Ups
20 DB or KB Hang Power Snatches
40 Step Ups
20 DB or KB Hang Power Snatches
30 Step Ups
20 DB or KB Hang Power Snatches
20 Step Ups
20 DB or KB Hang Power Snatches
10 Step Ups
20 DB or KB Hang Power Snatches

C) Bodyweight
Complete the following for time
50 Step Ups
20 Vertical Jumps
40 Step Ups
20 Vertical Jumps
30 Step Ups
20 Vertical Jumps
20 Step Ups
20 Vertical Jumps
10 Step Ups
20 Vertical Jumps

Move steady throughout for the step ups. Use a light barbell and break up the snatches into two sets.

Extra Credit
Metcon
3 sets
50 ft. Single Arm Kettlebell Front Rack Walking Lunge
:30 Hanging L Sit Hold

Supplemental Programming

Weightlifting
3 Position Snatch (Weight)
3 position Snatch
1 Snatch (floor)
1 Snatch (low hang)
1 Snatch (knee)

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

Let’s Get Social