CrossFit | 12.09.2020
Warm-up
Warm-up
3 ROUNDS
1:00 Calories*
10 Push-Up to Pike
10 Box Step-Ups →Box Jumps
1:00 Calories*
10 Push-Up to Pike
10 Box Step-Ups →Box Jumps
*Increasing pace on the calories each round (EZ→ Mod → Hard)
Metcon
Metcon (AMRAP – Reps)
A) RX
EMOM x 24 MINUTES
Min 1 – :50 MAX Calories
Min 2 – :50 MAX Push Ups
Min 3 – :50 MAX Burpee Box Jump
EMOM x 24 MINUTES
Min 1 – :50 MAX Calories
Min 2 – :50 MAX Push Ups
Min 3 – :50 MAX Burpee Box Jump
B) Minimal Equipment
EMOM x 24 MINUTES
Min 1 – :50 MAX 25ft. Shuttle Run
Min 2 – :50 MAX Push Ups
Min 3 – :50 MAX Burpee Box Step Ups
C) Bodyweight
EMOM x 24 MINUTES
Min 1 – :50 MAX 25ft. Shuttle Run
Min 2 – :50 MAX Push Ups
Min 3 – :50 MAX Burpee Box Step Ups
Complete as many reps as possible of each movement within the minute. Rest 10 seconds before starting the next movement. If you do not have cardio set up distance 25 feet apart. You do not have to be perpendicular to the box for the burpee box jump.
Extra Credit
Metcon
FOR RECOVERY
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Down Dog
1:00 Seal Pose
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Down Dog
1:00 Seal Pose
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 (AMRAP – Rounds and Reps)
AMRAP 10 minutes
20 Box Step Ups
5-10 Toes to Bar
20 Box Step Ups
5-10 Toes to Bar
