CrossFit | 10.01.2020

Warm-up

3 sets
10 Air Squats
10 Up Downs

Dynamic Stretch

Metcon

Metcon (Time)

A) RX
Complete 3 rounds for time
30 Single Arm Dumbbell Squats 50/35
30 Burpees over the Dumbbell

B) Minimal Equipment
Complete 3 rounds for time
30 Single Arm KB or DB Squats
30 Burpees Over DB or KB

C) Bodyweight
Complete 3 rounds for time
30 Air Squats
30 Burpees

Choose a weight for the dumbbell squats that you are able to complete 15-20 reps without breaking. Stay steady throughout for the burpees.

Extra Credit

Metcon (AMRAP – Reps)

8 "Tabata" intervals
Hollow Rocks

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)