CrossFit | 10.19.2020
Warm-up
Warm-up
3 sets
10 Lunges
10 Sit Ups
20 Double Unders
10 Lunges
10 Sit Ups
20 Double Unders
Dynamic Stretches
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
30 Lunges
30 Dumbbell Hang Clean and Jerks 50/35
30 Sit Ups
30 Double Unders
20 minute AMRAP
30 Lunges
30 Dumbbell Hang Clean and Jerks 50/35
30 Sit Ups
30 Double Unders
B) Minimal Equipment
20 minute AMRAP
30 Lunges
30 DB or KB Hang Clean and Jerks
30 Sit Ups
60 Single Unders
C) Bodyweight
20 minute AMRAP
30 Lunges
30 Vertical Jumps
30 Sit Ups
60 Jumping Jacks
Complete the lunges at bodyweight. Use a DB that you are able to complete in 2-3 sets. Establish a standard for the double under that you are able to complete each set in 30 seconds or less.
Extra Credit
Metcon (AMRAP – Reps)
8 Tabata Intervals
Hollow Rocks
Hollow Rocks
Supplemental Programming
Weightlifting
Back Squat (7)
Build up to a heavy set of 7 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
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.
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.
