CrossFit | 12.11.2020

Warm-up

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice

Metcon

Metcon (2 Rounds for reps)

A) RX
AMRAP x 6 MINUTES
12 Goblet Alt Lunges 50/35
10 Single DB Up-Downs 50/35*
8 Single DB Push Press 50/35**

-Rest 1:00-

AMRAP x 6 MINUTES
12 Goblet Alt Lunges
10 Single DB Up-Downs
8 Single DB Push Press

B) Minimal Equipment
AMRAP x 6 MINUTES
12 Goblet Alt Lunges
10 Single DB or KB Up-Downs*
8 Single DB or KB Push Press**

-Rest 1:00-

AMRAP x 6 MINUTES
12 Goblet Alt Lunges
10 Single DB or KB Up-Downs*
8 Single DB or KB Push Press**

C) Body weight
AMRAP x 6 MINUTES
12 Alt Lunges
10 Up-Downs
8 Push Ups

-Rest 1:00-

AMRAP x 6 MINUTES
12 Alt Lunges
10 Up-Downs
8 Push Ups

*Alternate DB in hands every rep
**Hold DB across chest

Using one DB complete each 6 minute interval for as many rounds and reps as possible. Set the bar high in the first set and match or beat your rounds and reps on the second. Hold the DB on with two hands on your chest for the lunges. For the up-down, bring yourself down to the ground into plank position while holding onto the DB. Kick your feet back up to a stand with the DB at your side.

Extra Credit

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps (feet over the DB)

Supplemental Programming

Weightlifting

Shoulder Press (3, 3, 3)

Build up to a heavy set of 7 reps

Accessory

Dumbbell Strict Press (10, 10, 10)

Use two dumbbells

Use DBs, KBs, or backpack.

Single Arm Dumbell Press (10, 10, 10)

Use heavy DB or KB than you usually use.

Gymnastics

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
30 Air Squats
3 Muscle Ups

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