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CrossFit | 11.05.2020

CrossFit | 11.05.2020

Warm-up
Warm-up
4 minutes
Double Under Practice

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete the following for time
100 Double Unders
60 Deadlifts 135/95
100 Double Unders
40 Deadlifts 225/155
100 Double Unders
20 Deadlifts 275/185

B) Minimal Equipment
150 Single Unders
60 DB or KB Deadlifts
150 Single Unders
40 DB or KB Deadlifts
150 Single Unders
20 DB or KB Deadlifts

C) Bodyweight
3 rounds for time
150 Jumping Jacks
60 Toe Touches

For the doubles, look to complete in under 1:30. Increase weight each round. First set of deadlifts you should be able to complete 15+ reps. Second set of deadlifts you should be able to complete 10+ reps. Third set of deadlifts you shakily be able to complete 5+ reps.

Extra Credit
Metcon
3 sets
10-15 Single Leg RDL
15 Hollow Rocks

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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