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

CrossFit | 10.14.2020

CrossFit | 10.14.2020

Warm-up
Warm-up
3 sets
6 Up Downs
6 Kick Ups
12 Step Ups

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete 5 rounds for time
12 Single Arm Devil Presses 50/35
15 Handstand Push Ups
18 Box Jumps 24/20

B) Minimal Equipment
Complete 5 rounds for time
12 Single Arm DB or KB Devil Presses
15 DB or KB Push Press
18 Step Ups

C) Bodyweight
Complete 5 rounds for time
12 Burpees to a 6 inch Target
15 Push Ups
18 Step Ups

Complete 6 reps of the devil presses with each arm. Choose a weight that you are able to move steady throughout. Break up the HSPU early to avoid fatigue/failure. Stay consistent throughout the box jumps and step down for every rep.

Extra Credit
Metcon
3 sets
10 DB Curls
10 Shoulder Presses
10 DB Rows

Use DB or KB or go unweighted if unable to move for 30 seconds

Supplemental Programming

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

Build up to a heavier load from two weeks ago

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
Toes to Bar Practice (Max reps)
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