CrossFit | 11.09.2020
Warm-up
Warm-up
4 minutes
Double Under Practice
Double Under Practice
Dynamic Stretches
Metcon
Metcon (Time)
A) RX
8 rounds for time
30 Double Unders
12 Single Arm DB Burpee Deadlift 50/35
12 Single Arm DB Hang Cleans 50/35
8 rounds for time
30 Double Unders
12 Single Arm DB Burpee Deadlift 50/35
12 Single Arm DB Hang Cleans 50/35
B) Minimal Equipment
8 rounds for time
60 Single Unders
12 Single Arm DB or KB Burpee Deadlift
12 Single Arm DB or KB Hang Cleans
C) Bodyweight
8 rounds for time
60 Jumping Jacks
12 Burpee
12 Vertical Jumps
Choose double under standard that will allow you to complete each set in 30-45 seconds. Complete 6 burpees and cleans with each arm, 12 total.
Extra Credit
Metcon
3 sets
AMRAP :30 seconds Sit Ups
AMRAP :30 seconds Hollow Hold
:30 seconds rest
AMRAP :30 seconds Sit Ups
AMRAP :30 seconds Hollow Hold
:30 seconds rest
Supplemental Programming
Weightlifting
Back Squat (5, 5, 5)
Complete 3 working sets. Each set should be challenging and feel like 85-95% 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.
