CrossFit | 10.09.2020

Warm-up

3 sets
8 Tabata Intervals
Up Downs

Dynamic Stretch

Metcon

Metcon (Time)

A) RX
21 – 15 – 9 reps for time
Push Jerks 135/95
Lateral Bar Over Burpees

B) Minimal Equipment
21 – 15 – 9 reps for time
DB or KB Push Jerks
Lateral Burpees Over DB or KB

C) Body weight
21 – 15 – 9 reps for time
Push Ups
Lateral Burpees Over Object

This workout is a sprint. Choose a weight for the push jerks that you are able to complete the set of 21 in no more than 3 sets.

Extra Credit

Metcon (2 Rounds for reps)

EMOM 10 minutes
Even: Lunges
Odd: 20 Air Squats

Body Weight

Supplemental Programming

Weightlifting

Shoulder Press (7)

Build up to a heavy set of 7 reps

Accessory

Dumbbell Strict Press (10, 10, 10)

Use two dumbbells

Use DBs, KBs, or backpack.

Single Arm Dumbell Press (10, 10, 10)

Use heavy DB or KB than you usually use.

Gymnastics

Muscle Up Practice (Max reps)