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CrossFit | 12.17.2020

CrossFit | 12.17.2020

Warm-up
Warm-up
Dynamic Stretch Routine
:30 seconds in each position
R Samson Stretch
R Hamstring Stretch
R Spiderman Stretch
R Pidgeon Stretch
Cobra Stretch
Down Dog Stretch and reach R/L
L Samson Stretch
L Hamstring Stretch
L Spiderman Stretch
L Pidgeon Stretch

Metcon
Metcon (Time)
A) RX
FOR TIME
1 Thrusters 135/95
2 Hang Cleans 135/95
3 Front Squats 135/95
4 Deadlifts 135/95
5 Burpees
6 Box Jumps or Step Ups 24/20
7 Hand Release Push Ups
8 Kettlebell Reverse Lunges 53/35
9 Kettlebell Swings 53/35
10 Sit Ups
11 Wall Balls 20/14
12 Devil Presses 53/35

B) Minimal Equipment
FOR TIME
1 DB or KB Thruster
2 DB or KB Hang Cleans
3 DB or KBFront Squats
4 DB or KB Deadlifts
5 Burpees
6 Step Ups
7 Hand Release Push Ups
8 DB or KB Reverse Lunges
9 DB or KB Swings
10 Sit Ups
11 DB or KB Thrusters
12 DB or KB Devil Presses

C) Bodyweight
FOR TIME
1 Jump Squat
2 Vertical Jumps
3 Air Squats
4 Toe Touches
5 Burpees
6 Step Ups
7 Hand Release Push Ups
8 Reverse Lunges
9 Broad Jumps
10 Sit Ups
11 Jump Squats
12 Burpees to a Target

Start with the highest number and work your way back to one. Choose weight/standards that will allow you to move throughout. You MUST hold on to the barbell through the set of 4 DL, 3, FS, 2 HCL, and 1 THR then place the barbell down on the ground. If you cannot control the barbbell choose lighter weight.

Supplemental Programming

Weightlifting
Deadlift (3, 3, 3)
Build up to a heavy set of 3 reps

Accessory
Good Mornings (10, 10, 10)
Use DBs, KBs, or backpack.
Single Leg RDL (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
15 Box Jumps
10Handstand Push Ups

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