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CrossFit | 12.11.2020

CrossFit | 12.11.2020

Warm-up
Warm-up
2-3 sets
5 Strict Press
10 Front Squats
10 Step Ups

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
FOR TIME
30 Double Unders
30 Front Squats
30 Double Unders
30 Push Jerks
30 Double Unders
30 Thrusters
30 Double Unders
30 Deadlifts
30 Double Unders
30 Cleans
30 Double Unders
30
11 Thrusters (155/105)|(115/75)
11 Power Cleans
11 Deadlifts
11 Push Jerks
2001m Row

B) Minimal Equipment
Complete 5 rounds for time
10 DB or KB Strict Press
15 DB or KB Front Squats
20 Step Ups

C) Body weight
Complete 5 rounds for time
10 Push Ups
15 Squats
20 Step Ups

Choose a weight for the barbbell that will allow you to go unbroken for both the press and front squats. Move steady on the step ups throughout.

Extra Credit
Metcon
3 sets
10 DB Curls
10 DB Presses
10 DB Row

Supplemental Programming

Weightlifting
Shoulder Press (7)
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 (2 Rounds for reps)
10 minute EMOM
Even: 20-30 Air Squats
Odd: 3-4 Muscle Ups

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