CrossFit | 11.25.2020

Warm-up

3 sets
6 Wall Balls
6 Box Jumps
6 Burpees
6 Kettlebell Swings

Dynamic Stretches

Metcon

Metcon (Time)

A) RX
5 rounds for time
20 Wall Balls 20/14
20 Box Jumps 24/20
20 Burpees
20 Kettlebell Swing 53/35

B) Minimal Equipment
5 rounds for time
20 Wall Balls 20/14
20 Box Jumps 24/20
20 Burpees
20 Kettlebell Swing 53/35

C) Bodyweight
5 rounds for time
20 Wall Balls 20/14
20 Box Jumps 24/20
20 Burpees
20 Kettlebell Swing 53/35

Be sure to achieve full depth for each air squat and complete within the minute. Break up the HSPU early to avoid fatigue. For the power clean we are looking to get heavier with each set. Choose a final weight that is heavy and challenging then decrease each set by 5-10 lbs.

Extra Credit

Metcon (3 Rounds for reps)

3 sets
1:00 Max Calories
rest in between each set

Goal is to max out on RPMs. Bike, row or ski erg.

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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