CrossFit | 10.27.2020
Warm-up
Warm-up
3 sets
6-8 Dumbbell Snatches
6-8 Push Jerks
6-8 Sumo Deadlifts High Pulls
6-8 Burpees
6-8 Dumbbell Snatches
6-8 Push Jerks
6-8 Sumo Deadlifts High Pulls
6-8 Burpees
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
Complete 2 rounds for time
30 Dumbbell Snatches 50/35
30 Push Jerks 75/55
30 Sumo Deadlifts High Pulls 75/55
30 Burpees Over the Bar
Complete 2 rounds for time
30 Dumbbell Snatches 50/35
30 Push Jerks 75/55
30 Sumo Deadlifts High Pulls 75/55
30 Burpees Over the Bar
B) Minimal Equipment
Complete 2 rounds for time
30 DB or KB Snatches
30 DB or KB Push Jerks
30 DB or KB Sumo Deadlifts High Pulls
30 Burpees Over Object
C) Bodyweight
Complete 2 rounds
30 Vertical Jumps
30 Push Ups
30 Sumo Jump Shrugs
30 Burpees
Choose a weight for the DB and BB that will allow you to complete each set of 30 reps in 2-3 sets. The goal is to move continuously throughout.
Extra Credit
Metcon
Every 2 minutes for 6 minutes
60 Double Unders
Hollow hold with remaining time
60 Double Unders
Hollow hold with remaining time
Supplemental Programming
Weightlifting
Bench Press (5, 5, 5)
Complete 3 working sets. Each set should be challenging and feel like 75-85% effort.
Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs
Gymnastics
Dips (Max reps)
Dip variations in order of difficulty – Chair dips (knees bent or straight), Negatives, Unassisted bar dips, ring dips, kipping dips
