CrossFit | 10.15.2020

Warm-up

2 sets with an empty barbell
10 Sumo Deadlift High Pulls
10 Push Jerks
10 Barbell Rows

Dynamic Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

A) RX
20 minute AMRAP
30 Sumo Deadlift High Pulls 75/55
20 Push Jerks 75/55
10 Pull Ups

B) Minimal Equipment
20 minute AMRAP
30 DB or KB Sumo Deadlift High Pulls
20 DB or KB Push Jerks
10 DB or KB Rows

C) Bodyweight
20 minute AMRAP
30 Sumo Jump Shrugs
20 Push Ups
20 Sit Ups

Choose a light weight for the BB that you are able to complete the SDLHP and PJ in 2-3. Break up the pull ups into 2-3 sets early to avoid failure.

Extra Credit

Metcon

3 sets
10-15 Curls
10-15 Rows
10-15 Press

Supplemental Programming

Weightlifting

Deadlift (5, 5, 5)

Build up to a heavy set of 5 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

Handstand Push Up Practice (Max reps)

HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)