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

CrossFit | 10.19.2020

CrossFit | 10.19.2020

Warm-up
Warm-up
2-3 sets
10 Air Squats
10 Step Ups
10 Hang Power Snatches

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete 5 rounds for time
40 Air Squats
20 Box Jumps 24/20
10 Hang Power Snatches 115/75

B) Minimal Equipment
Complete 5 rounds for time
40 Air Squats
20 Step Ups
10 DB or KB Hang Power Snatches

C) Bodyweight
Complete 5 rounds for time
40 Air Squats
20 Step Ups
10 Vertical Jumps

Be sure to achieve full depth on the air squats. Complete the hang power snatches in one or two sets.

Extra Credit
Metcon (AMRAP – Reps)
8 Tabata Intervals
Hollow Rocks

Supplemental Programming

Weightlifting
Back Squat (3, 3, 3)
Build up to a heavy set of 3 reps.

Accessory
Front Squat (10, 10, 10)
Use BB, DBs or KBs.
Single Leg Squat (10, 10, 10)
Split squat, box, pistol

Choose a variation of the single leg squat and complete for 10 reps.

Gymnastics
Metcon (2 Rounds for reps)
10 minute EMOM
Even: 10-15 Burpees
Odd: 5-10 Pull Ups

Pull up variations in order of difficulty –
Rows (doorway, ring, BB, DB, or KBs), Negatives, 90 degree pull ups, strict pull ups, kipping pull ups, chest to bar kipping pull ups, butterfly pull ups, chest to bar butterfly pull ups.

Let’s Get Social