CrossFit | 10.23.2020
Warm-up
Warm-up
2-3 sets
10 Up Downs
10 Sit Ups
10 Power Cleans with an empty barbell
10 Up Downs
10 Sit Ups
10 Power Cleans with an empty barbell
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
Burpees
Toes to Bar
Power Clean 135/95
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
Burpees
Toes to Bar
Power Clean 135/95
B) Minimal Equipment
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
Burpees
Toes to DB or KB
DB or KB Power Clean
C) Body weight
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
Burpees
V-Ups
Vertical Jumps
Move consistently through the burpees. Break up the toes to bar early to avoid failure. the barbbell should be moderate and are able to cycle touch and go reps the majority of the workout.
Extra Credit
Metcon
3 sets
10 DB Curls
10 DB Presses
10 DB Row
10 DB Curls
10 DB Presses
10 DB Row
Supplemental Programming
Weightlifting
Shoulder Press (7)
Build up to a heavy set of 7 reps
Accessory
Dumbbell Strict Press (10, 10, 10)
Use two dumbbells
Use DBs, KBs, or backpack.
Single Arm Dumbell Press (10, 10, 10)
Use heavy DB or KB than you usually use.
Gymnastics
Metcon (2 Rounds for reps)
10 minute EMOM
Even: 20-30 Air Squats
Odd: 3-4 Muscle Ups
Even: 20-30 Air Squats
Odd: 3-4 Muscle Ups
