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CrossFit | 11.25.2020

CrossFit | 11.25.2020

Warm-up
Warm-up
3 sets
10 Calories
10 Air Squats
5 Push Ups into Down Dog

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete the Following for time
100 Calories
50 Overhead Squats 95/65
50 Pull Ups

B) Minimal Equipment
Complete the Following for time
1 mile Run
50 DB or KB Overhead Squats
50 DB or KB Rows

C) Bodyweight
Complete the Following for time
100 Calories
100 Squats
100 Push Ups

The calories should take 7-10 minutes. Reduce the amount of calories to meet this time frame. Break up the Overhead squats into 3-4 sets total. Look to complete smaller sets on the pull ups with little rest in between.

Extra Credit
Metcon
3 sets
10-15 DB Curls
10-15 DB Rows
10-15 DB Press

Supplemental Programming

Weightlifting
3 Position Clean and Jerk (Weight)
3 position Clean + Jerk
1 Clean (floor)
1 Clean (low hang)
1 Clean (knee)
1 Jerk

Build up to a heavier load from two weeks ago

Accessory
Weighted Glute Bridges (10, 10, 10)
Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.

Use DBs, KBs, or backpack.
Russian Kettlebell Swings (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Toes to Bar Practice (Max reps)
T2B variations in order of difficulty – Strict or kipping, Straight leg kipping as high as possible, kipping knees to elbow, chest, or as high as possible, strict leg raise, strict knee raise

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