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CrossFit | 12.09.2020

CrossFit | 12.09.2020

Warm-up
Warm-up
3 minute AMRAP
10 Lunges
10 Push Ups into Down Dog
20 Jumping Jacks
immediately into…
3 minute AMRAP
10 Vertical Jumps
10 Strict Press
20 Jumping Jacks

Dynamic Stretches

Metcon
Shoulder Press (2)
ON A 15:00 RUNNING CLOCK…Build up to a heavy set of 2 reps. Strict Press, no legs.
Metcon (Time)
A) RX
Complete the following for time
"Clean Ladder"
10 Power Cleans 135/95
8 Power Cleans 155/100
6 Power Cleans 165/105
4 Power Cleans 185/115
2 Power Cleans 205/125

Immediately followed by…

100 Double Unders
50 Wall Balls 20/14
30 Handstand Push Ups

B) Minimal Equipment
Complete the following for time
60 Dumbbell Cleans
200 Single Unders
50 DB or KB Thrusters
30 DB or KB Push Press

C) Bodyweight
Complete the following for time
60 Vertical Jumps
200 Jumping Jacks
50 Jump Squats
30 Push Ups

The clean should get heavier with each set. The expectation is to complete each set UNBROKEN! Once you complete the clean ladder immediately begin the next part of doubles, wall balls and HSPU and finish for time.

Extra Credit
Metcon
3 sets
15 Weighted V-ups
15 Arch Body

Use DB or KB or go unweighted

Supplemental Programming

Weightlifting
Clean (3, 2, 1 )
Build up to a heavier set of 3, 2, 1 reps

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
Metcon (2 Rounds for reps)
EMOM 10 minutes
Even: 15-20 Box Step Ups
Odd: 5-10 Toes to Bar

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