CrossFit | 10.29.2020
Warm-up
Warm-up
2-3 sets
10 Air squats
10 Up Downs
10 Ski Jumps
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
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
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)
