CrossFit | 10.30.2020
Warm-up
Warm-up
2-3 sets
10 Empty Barbell Back Squats
10 Sit Ups
10 Empty Barbell Back Squats
10 Sit Ups
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
21-15-9 reps for time
Back Squat 135/95
Toes to Bar
21-15-9 reps for time
Back Squat 135/95
Toes to Bar
B) Minimal Equipment
21-15-9 reps for time
DB or KB Squats
Toes to DB or KB
C) Body weight
21-15-9 reps for time
Air Squats
V-Ups
The barbell will be taken from the ground. You should be able to complete the first set or 21 in less than three sets. Break up the T2B early to avoid failure. Looking to complete this one on 4-10 minutes.
Extra Credit
Metcon
3 sets
10 Weighted Sit Ups
20 Sit Ups (unweighted)
:30 Hollow Hold
10 Weighted Sit Ups
20 Sit Ups (unweighted)
:30 Hollow Hold
Supplemental Programming
Weightlifting
Shoulder Press (5, 5, 5)
Build up to 3 working sets of 5 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
Muscle-ups (Max reps)
