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CrossFit | 10.29.2020

CrossFit | 10.29.2020

Warm-up
Warm-up
2-3 sets
10 Air squats
10 Up Downs
10 Ski Jumps

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete the following for time
5 rounds of
8 Thrusters 95/65
10 Bar Over Burpees
Immediately followed by
5 rounds of
8 Clean and Jerks 95/65
10 Bar Over Burpees

B) Minimal Equipment
Complete the following for time
5 rounds of
8 DB or KB Thrusters
10 Burpees
Immediately followed by
5 rounds of
8 DB or KB Clean and Jerks
10 Burpees

C) Bodyweight
Complete the following for time
5 rounds of
8 Vertical Jumps
10 Burpees
Immediately followed by
5 rounds of
8 Vertical Jumps
10 Burpees

Looking to complete each barbell movement unbroken. Move consistently throughout for the burpee. No rest in between First part and second part.

Extra Credit
Metcon
3 sets
10 V-Ups
10 Arch Body Ups

Supplemental Programming

Weightlifting
Deadlift (5, 5, 5)
Build up to 3 working sets of 5 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
Handstand Push-ups (Max reps)

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