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

CrossFit | 10.19.2020

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

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
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

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

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.

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