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
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
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
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
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
Even: 15-20 Box Step Ups
Odd: 5-10 Toes to Bar
