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CrossFit | 11.16.2020

CrossFit | 11.16.2020

Warm-up
Warm-up
3 sets
10 Strict Press
10 Good Mornings
10 Calories

Dynamic Stretches

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
5 Push Jerks 135/95
10 Deadlifts 135/95
15 Calories

B) Minimal Equipment
20 minute AMRAP
5 DB or KB Push Jerks
10 DB or KB Deadlifts 135/95
200 Meter Run

C) Bodyweight
20 minute AMRAP
10 Push Ups
10 Toes Touches
200 Meter Run

Look to complete the push jerks and deadlifts unbroken each set. Should be moderate but manageable. Complete the cardio in 1:00 – 1:30.

Extra Credit
Metcon
3 sets
:30 Hanging L-Sit Holds
:30 Chin over the Bar Holds
:30 Dead Hang Hold
rest as needed in between sets

Supplemental Programming

Weightlifting
Back Squat (5, 5, 5)
Build up to a heavy set of 5 reps.

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.

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