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08/12/2020

11
Aug

08/12/2020

CFT – CrossFit

Warm-Up/Pre-Training

3 Sets:

1:00 Bike

10 Reverse Lunges/Leg

30s Side Plank/Side

Strength/Gymnastics

Metcon (3 Rounds for weight)

3 Sets:

8 Half Kneeling Arnold Press/Side

10 Strict Dips

R: 2:00 After Each Set

Movement Options.

Strict Dip→Banded Dip→Bench Dip
Note the weight used for each round of Arnolds Press.

Metcon

Metcon (AMRAP – Reps)

20 Minute EMOM: (5 Sets):

Minute 1-14 Strict Pull Ups

Minute 2-15 Push Jerks 135/95

Minute 3-50 Double-Unders

Minute 4-15 Box Jumps/Step-Down 24/20

Minute 5-Slow Bike/Rest and Recover-No Score

Movement Options.

Strict Pull Ups→Banded Pull Ups→Ring Rows

Push Jerks→Push Press→Reduce Weight

Double-Unders→Single Unders

Box Jumps→Step Ups
Reduce reps in each movement in order to keep working time around 40s/minute. The 5th minute of each set will be on the bike, and used as recovery. Keep the pace slow and moving.