CrossFit | 10.16.2020
Warm-up
Warm-up
2-3 sets
9 Calories
6 Burpees
3 Push Jerks
9 Calories
6 Burpees
3 Push Jerks
Metcon
Metcon (6 Rounds for reps)
A) RX
Every 4 minutes fo 6 rounds
15/12 Calories
12 Bar Over Burpees
9 Push Jerks
Every 4 minutes fo 6 rounds
15/12 Calories
12 Bar Over Burpees
9 Push Jerks
B) Minimal Equipment
Every 4 minutes fo 6 rounds
100 Meter Run
12 Burpees
9 DB or KB Push Jerks
C) Bodyweight
Every 4 minutes fo 6 rounds
100 Calories
12 Burpees
9 Push Ups
The goal is to complete 9 consecutive push jerks without dropping the barbbell. The calories should take less than a minute. the burpees should take less than a minute. Looking to have 1-1:30 minutes before starting the next set.
Supplemental Programming
Metcon
3 sets
10 V-Ups
30 Flutter Kicks
10 Hollow Rocks
10 V-Ups
30 Flutter Kicks
10 Hollow Rocks
Weightlifting
Shoulder Press (5, 5, 5)
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)
