CrossFit | 10.19.2020
Warm-up
Warm-up
1-2 ROUNDS
250 meter row
3 Pull-Ups or 5 Ring Rows
6 Push Ups into Down Dog
250 meter row
3 Pull-Ups or 5 Ring Rows
6 Push Ups into Down Dog
Dynamic Stretches
Metcon
Metcon (Time)
A) RX
FOR TIME
1500 meter row
FOR TIME
1500 meter row
Into…
10 ROUNDS
5 Pull-Ups
10 Push Ups
Into…
1500 meter row
*20# Vest Optional (Score is Time)
B) Minimal Equipment
FOR TIME
3/4 Mile Run
Into…
10 ROUNDS
5 DB or KB Row
10 Push Ups
Into…
3/4 Mile Run
C) Bodyweight
FOR TIME
3/4 Mile Run
Into…
10 ROUNDS
10 Push Ups
20 Sit Ups
Into…
3/4 Mile Run
Longer grind of a workout today with higher volume monostructural and moderate volume for gymnastics. We want to keep our cardio to no more than 7 minutes for both ends of the workout. Athletes should be aiming to complete their Pull-Ups and push ups in 1-2 sets. Use a vest if you are able to complete unbroken at body weight.
Extra Credit
Metcon
FOR RECOVERY
5:00 Foam Roll Upper Back
5:00 Foam Roll Hamstring/Quads
5:00 Foam Roll Upper Back
5:00 Foam Roll Hamstring/Quads
Supplemental Programming
Weightlifting
Back Squat (3, 3, 3)
Build up to a heavy set of 3 reps
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 (AMRAP – Rounds)
10 minute AMRAP
12/10 Calorie Bike
5-10 Unbroken Pull Ups
12/10 Calorie Bike
5-10 Unbroken 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.
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.
