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

CrossFit | 10.05.2020

CrossFit | 10.05.2020

Warm-up
Warm-up
3 sets
10 Shoulder Taps
10 Air Squats
10 Sit Ups

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete 6 Rounds for time
5 Wall Climbs
15 Back Squats 135/95
20 Sit Ups

B) Minimal Equipment
5 Wall Climbs
15 DB or KB Squats
20 Sit Ups

C) Bodyweight
6 Rounds for time
50 Ft. Bear Crawl
15 Squats
20 Sit Ups

For the wall climb, go in as far as you feel comfortable. Avoid going to failure. For the Back squat, choose a weight that is challenging and that you are able to pick up from the ground and place on your back. Look to complete each set without putting it down.

Extra Credit
Metcon
3 sets
:30 Floor L-Sit
10 Empty Barbbell Push Press

Supplemental Programming

Weightlifting
Back Squat (7)
Build up to a heavy set of 7 reps.

Accessory
Front Squat (10, 10, 10)
Use BB, DBs or KBs.
Single Leg Squat (10, 10, 10)
Split squat, box, pistol

Choose a variation of the single leg squat and complete for 10 reps.

Gymnastics
Pull Up Practice (Max reps)
Use BB, DB, or KBs for pull ups. Do strict pull ups or one of the following variations below if you are unable to do weighted pull ups.

Pull up variations in order of difficulty –
Rows (doorway, ring, BB, DB, or KBs), Negatives, 90 degree pull ups, strict pull ups, kipping pull ups, chest to bar kipping pull ups, butterfly pull ups, chest to bar butterfly pull ups.

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