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

CrossFit | 10.22.2020

CrossFit | 10.22.2020

Warm-up
Warm-up
1:00 Alt Groiners
1:00 Bootstrappers
Into…
3 SETS (5:00 CAP)
8 Up-Downs
10 Alt. Cossack Squats
12 Air Squats

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
E3MOM x 15 MINUTES
3 ROUNDS FOR TIME (each interval)
6 Burpees
6 SA DB Hang Squat Cleans (50/35)

(Score is Slowest Time)

B) Minimal Equipment
E3MOM x 15 MINUTES
3 ROUNDS FOR TIME (each interval)
6 Burpees
6 SA DB or KB Hang Squat Cleans

C) Bodyweight
E3MOM x 15 MINUTES
3 ROUNDS FOR TIME (each interval)
6 Burpees
6 Squat Jumps

Complete 3 rounds of 6 burpees + 6 single arm dumbbell hang squat cleans within 3 minutes. Rest the remaining time and begin the next interval at the top of the third minute. You will score you slowest time. These are lower reps so move quickly through the burpee and unbroken on the DB.

Extra Credit
Metcon (AMRAP – Reps)
3 sets
:30 Sit Ups
:30 Weighted Trunk Twists
:30 rest

post your total reps

Supplemental Programming

Weightlifting
Deadlift (3, 3, 3)
Build up to a heavy set of 3 reps

Accessory
Good Mornings (10, 10, 10)
Use DBs, KBs, or backpack.
Single Leg RDL (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Metcon (2 Rounds for reps)
EMOM 10 minutes
Even: 10-15 Box Jumps
Odd: 5-10 Handstand Push Ups

Let’s Get Social