CrossFit | 12.07.2020

Warm-up

2-3 sets
10 Sumo Deadlifts
5 Burpees
10 Calories
5 Strict Press

Dynamic Stretch

Metcon

Metcon (Time)

A) RX
Complete 3 rounds for time
30 Sumo Deadlifts High Pulls 75/55
30 Burpees
30 Calories
30 Push Press 75/55

B) Minimal Equipment
Complete 3 rounds for time
30 DB or KB Sumo Deadlifts High Pulls
30 Burpees
200 Meter Run
30 DB or KB Push Press

C) Bodyweight
Complete 3 rounds for time
30 Sumo Jump Shrugs
30 Burpees
200 Meter Run
30 Push Ups

The weight for the SDLHP and PP should be light enough to move continuously throughout. Find a steady pace for the burpees and the calories.

Extra Credit

Metcon

3 sets
10 Single Arm Press
20 Lunges Steps
30 Sit Ups

Use light barbbell or pvc pipe

Supplemental Programming

Weightlifting

Bench Press (3, 3, 3)

Build up to a heavy set of 3 reps

Accessory

Dumbbell Bench Press (10, 10, 10)

Use DBs or KBs.

Flys (10, 10, 10)

Use DBs or KBs

Gymnastics

Metcon (AMRAP – Rounds and Reps)

EMOM 10 minutes
Even: 30 Double Unders
Odd: 10-15 Dips

Dip variations in order of difficulty – Chair dips (knees bent or straight), Negatives, Unassisted bar dips, ring dips, kipping dips