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

CrossFit | 10.21.2020

CrossFit | 10.21.2020

Warm-up
Warm-up
10 Step Ups Overs
5 Push Ups into Down Dog
10 Box Jumps
5 Strict Press
10 Box Jump Overs
5 Push Jerks

Dynamic Stretches

Metcon
Metcon (Weight)
A) RX
EMOM 20 minutes
Even: Box Jump Overs 24/20 AMRAP 45 seconds
Odd: 5 Push Jerks MAX load

B) Minimal Equipment
EMOM 20 minutes
Even: Step Ups AMRAP 45 seconds
Odd: 10 DB or KB Push Jerks

C) Bodyweight
EMOM 20 minutes
Even: Step Ups AMRAP 45 seconds
Odd: 10 Push Ups

Looking to move consistently through the box jump throughout. Complete 5 consecutive reps for as heavy as possible. Score your weight and post your box jump reps to notes.

Extra Credit
Metcon
3 sets
15 Weighted V-ups
15 Arch Body

Use DB or KB or go unweighted if unable to move for 30 seconds

Supplemental Programming

Weightlifting
3 Position Clean and Jerk (Weight)
3 position Clean + Jerk
1 Clean (floor)
1 Clean (low hang)
1 Clean (knee)
1 Jerk

Build up to a heavier load from two weeks ago

Accessory
Weighted Glute Bridges (10, 10, 10)
Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.

Use DBs, KBs, or backpack.
Russian Kettlebell Swings (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Metcon (2 Rounds for reps)
EMOM 10 minutes
Even: 15-20 Box Step Ups
Odd: 5-10 Toes to Bar

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