CrossFit | 10.28.2020

Warm-up

2 sets
10 Toe Touches
5 Handstand Kick Ups
10 Step Ups

Dynamic Stretches

Metcon

Metcon (Time)

A) RX
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
Deadlifts 185/135
Handstand Push Ups
Box Jumps 24/20

B) Minimal Equipment
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
DB or KB Deadlifts
DB or KB Push Press
Step Ups

C) Bodyweight
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
Toe Touches
Push Ups
Step Ups

The deadlift weight should be moderate and unbroken for each set. Break up the HSPU early to avoid failure. Move steady throughout for the box jumps.

Extra Credit

Metcon

3 sets
50 ft. Two Handed Farmers Carry
25 ft. Two Handed Front Rack Walking Lunge

Use DB or KB

Supplemental Programming

Weightlifting

3 Position Snatch (Weight)

3 position Snatch
1 Snatch (floor)
1 Snatch (low hang)
1 Snatch (knee)

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

Toes-To-Bar (Max reps)

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