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CrossFit | 10.19.2020

CrossFit | 10.19.2020

Warm-up
Warm-up
2 ROUNDS
10/10 Leg Swings
5 Bootstrappers
5 Inch Worms + Push-Up
5/5 Single Leg RDL

Into…
2 ROUNDS
:20 Hollow Hold
10 Good Mornings
8 Groiners
6 Up-Downs with Jump

Warm-up
Extended Warm Up
EMOM x 12 MINUTES
MIN 1 – Building to Heavy 5-Rep Deadlift*
MIN 2 – 20 Hollow Rocks

*Start moderate and build each round. Goal is to end very close or slightly above workout weight.

Metcon
Metcon (Time)
A) RX
FOR TIME
10-8-6
Deadlifts (315/205)
10-20-30
Lateral Burpee Over the Bar

B) Minimal Equipment
FOR TIME
20-18-12
DB or KB Deadlifts
10-20-30
Lateral Burpee Over the DB or KB

C) Bodyweight
FOR TIME
30-20-10
Toe Touches
10-20-30
Burpee

The deadlift weight should be heavy and challenging. Use the extended warm up weight as a guide for this workout. The burpees are a lateral hop over the barbbell. This is a quick workout so move through the burpees consistently to finish quickly.

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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