CrossFit | 10.20.2020
Warm-up
Warm-up
3 sets
10 Overhead Squats
10 Front Squats
10 Strict Press
10 Overhead Squats
10 Front Squats
10 Strict Press
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
Complete 5 rounds for time
15 Overhead squats 75/55
10 Pull Ups
15 Thrusters 75/65
Complete 5 rounds for time
15 Overhead squats 75/55
10 Pull Ups
15 Thrusters 75/65
B) Minimal Equipment
Complete 5 rounds for time
15 DB or KB Overhead squats
10 DB or KB Rows
15 DB or KB Thrusters
C) Bodyweight
Complete 5 rounds for time
15 Squats
10 Push Ups
15 Jump Squats
Choose a weight for the barbell that you are able to complete in 1 or 2 sets. Establish a standard for the pull ups that you are able to complete 2-3 sets.
Extra Credit
Metcon
3 sets with an empty Barbell
10 Wide Grip Behind the neck presses
10 Sots Presses
:30 Second Bottom of the OHS hold
10 Wide Grip Behind the neck presses
10 Sots Presses
:30 Second Bottom of the OHS hold
Use light barbbell or pvc pipe
Supplemental Programming
Weightlifting
Bench Press (7)
Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs
Gymnastics
Metcon (AMRAP – Rounds and Reps)
EMOM 10 minutes
Even: 30 Double Unders
Odd: 10-15 Dips
Even: 30 Double Unders
Odd: 10-15 Dips
Dip variations in order of difficulty – Chair dips (knees bent or straight), Negatives, Unassisted bar dips, ring dips, kipping dips
