CrossFit | 12.22.2020

Warm-up

8 "Tabata" intervals
Box Step Ups 20"

2 ROUNDS
5 Clean Deadlift 10 Elbow Punches 5 Strict Press
10 Scap Pull-Ups

Into…

2 ROUNDS
5 High Hang Muscle Clean 5 Hang Muscle Clean
5 Push Press
10 Small Kip Swings

Metcon

Metcon (Time)

A) RX
FOR TIME*
21-18-15-12
Hang Clean and Jerks (115/75)
Pull-Ups

*20 Box Step Ups to a 20" Box After Each Full Set.
(Score is Time)

B) Minimal Equipment
FOR TIME*
21-18-15-12
DB or KB Hang Clean and Jerks (115/75)
DB or KB Rows

*20 Step Ups After Each Full Set.
(Score is Time)

C) Bodyweight
FOR TIME*
21-18-15-12
Vertical Jumps to a Target
Push Ups

*20 Step Ups After Each Full Set.
(Score is Time)

The hang clean should challenge the grip. Choose a weight that you can complete the set of 21 reps in 2-3 sets. Break up the pull ups early to give your grip some rest. Complete the step ups after each round of clean and jerks and pull ups. Your score is total time.

Supplemental Programming

Metcon

3 SETS
Max Chin-Ups* Into…
Max Bar Dead Hang

-Rest 2:00 b/t Sets-

End set without coming off the bar and work immediately into the Max Bar Hang

Weightlifting

Bench Press (3, 3, 3)

Build up to a heavy set of 3 reps

Accessory

Dumbbell Bench Press (10, 10, 10)

Use DBs or KBs.

Flys (10, 10, 10)

Use DBs or KBs

Gymnastics

Metcon (AMRAP – Rounds and Reps)

10 minutes AMRAP
30 Double Unders
10-15 Dips

Dip variations in order of difficulty – Chair dips (knees bent or straight), Negatives, Unassisted bar dips, ring dips, kipping dips

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