CrossFit | 10.06.2020
Warm-up
Warm-up
3 sets
10 Box Step Ups
10 Up Downs
10 Russian Kettlebell Swings
10 Box Step Ups
10 Up Downs
10 Russian Kettlebell Swings
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
2 rounds for time
50 Box Jumps 24/20
50 Burpees
50 Kettlebell Swings 53/35
2 rounds for time
50 Box Jumps 24/20
50 Burpees
50 Kettlebell Swings 53/35
B) Minimal Equipment
2 rounds for time
50 Step Ups
50 Burpees
50 KB or DB Swings
C) Bodyweight
2 rounds for time
50 Vertical Jumps
50 Burpees
50 Broad Jumps
Move steady throughout for the box jumps and burpees. Look to complete the kettlbell swings in 2-3 sets.
Extra Credit
Metcon
3 sets
10 Box Dips
10 Weighted Step Ups
20 Knee Tucks
10 Box Dips
10 Weighted Step Ups
20 Knee Tucks
Supplemental Programming
Weightlifting
Bench Press (7)
Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs
Gymnastics
Dip Practice (Max reps)
Dip variations in order of difficulty – Chair dips (knees bent or straight), Negatives, Unassisted bar dips, ring dips, kipping dips
