CrossFit | 12.03.2020

Warm-up

2-3 sets
10 Kettlebell Swings
10 Step Ups

Dynamic Stretch

Metcon

Metcon (Time)

A) RX
Complete the following for time
1 mile Run
then…
5 rounds of
20 Kettlebell Swings 53/35
20 Step Ups 24/20

B) Minimal Equipment
Complete the following for time
1 mile Run
then…
5 rounds of
20 DB or KB Swings
20 Step Ups

C) Bodyweight
Complete the following for time
1 mile Run
then…
5 rounds of
20 Broad Jumps
20 Step Ups

Looking for 6-10 minutes of running. KBSW should be unbroken. Maintain a consistent pace on the box step up.

Extra Credit

Metcon

3 sets
10-15 Curls
10-15 Rows
10-15 Press

Supplemental Programming

Weightlifting

Deadlift (5, 5, 5)

Build up to a heavy set 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 Up Practice (Max reps)

HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)