CrossFit | 11.03.2020
Warm-up
Warm-up
3 sets
10 Lunges
10 Squats
10 Updowns
10 Sit Ups
10 Lunges
10 Squats
10 Updowns
10 Sit Ups
Dynamic Stretches
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
30 Lunges
12 Overhead Squats 95/65
10 Burpees
8 Toes to Bar
20 minute AMRAP
30 Lunges
12 Overhead Squats 95/65
10 Burpees
8 Toes to Bar
B) Minimal Equipment
20 minute AMRAP
30 Lunges
12 DB or KB Overhead Squats
10 Burpees
8 Toes to DB or KB
C) Bodyweight
20 minute AMRAP
30 Lunges
12 Squats
10 Burpees
8 V Ups
Choose weight/standards that will allow you to move consistently throughout. Lunges are bodyweight.
Extra Credit
Metcon
3 sets
:30 seconds
:30 seconds
:30 seconds
:30 seconds
Supplemental Programming
Weightlifting
Back Squat (5)
Complete 3 working sets. Each set should be challenging and feel like 75-85% effort.
Accessory
Front Squat (10, 10, 10)
Use BB, DBs or KBs.
Single Leg Squat (10, 10, 10)
Split squat, box, pistol
Choose a variation of the single leg squat and complete for 10 reps.
Gymnastics
Pull Up Practice (Max reps)
Use BB, DB, or KBs for pull ups. Do strict pull ups or one of the following variations below if you are unable to do weighted pull ups.
Pull up variations in order of difficulty –
Rows (doorway, ring, BB, DB, or KBs), Negatives, 90 degree pull ups, strict pull ups, kipping pull ups, chest to bar kipping pull ups, butterfly pull ups, chest to bar butterfly pull ups.
