April 10,2020
United Performance – CrossFit
Metcon (Time)
BODYWEIGHT
Warm-Up:
Hinging Follow Along – https://www.youtube.com/watch?v=65Wa663Rjko
Part 1 – Hinging Strength:
3 sets:
A1. SL RDL w/ Rear Foot Elevated: 12-15 reps/side w/ light object
Rest 30 sec
A2. SL Hip Thrust: 12-15 reps/side
Rest 30 sec
A3. Side Plank on Elbow Lateral Leg Lifts: 12-15 reps/side
Rest 1 min
Part 2 – Met-Con:
For time:
150 Thrusters w/ 35-45# object
*At the top of each minute, stop & perform 5 burpees
Part 3 – Cool Down:
6 min AMRAP @ easy effort:
2 Single Arm Bear to Bridge Complexes
30 sec Tuck Hold w/ Knees as Close to Elbows as Possible
Notes:
Workout starts with 5 burpees then you begin the thrusters. At each minute stop & do 5 burpees and pick up where you left off on the thrusters. 20 min cap
DB/KB
Part 1 – Hinging Strength:
3 sets:
A1. SL DB RDL w/ Rear Foot Elevated: 12-15 reps/side
Rest 30 sec
A2. SL Hip Thrust: w/ DB in Lap 12-15 reps/side
Rest 30 sec
A3. Side Plank on Elbow Lateral Leg Lifts: 12-15 reps/side
Rest 1 min
Part 2 – Met-Con:
For time:
100 DB Thrusters w/ 50/35# per hand
*At the top of each minute, stop & perform 5 burpees
Notes:
Workout starts with 5 burpees then you begin the thrusters. At each minute stop & do 5 burpees and pick up where you left off on the thrusters. If only single DB or KB, perform 150 Thrusters (75/side). 20 min cap
EQUIPMENT
Part 1 – Hinging Strength:
3 sets:
A1. Clean Grip BB RDL: 8-10 reps
Rest 30 sec
A2. BB Bent Over Rows w/ Supinated Grip: 10-12 reps
Rest 30 sec
A3. Side Plank on Elbow Lateral Leg Lifts: 12-15 reps/side
Rest 1 min
Part 2 – Met-Con:
For time:
100 Thrusters 95/65#
*At the top of each minute, stop & perform 5 burpees
Part 3 – Cool Down:
6 min AMRAP @ easy effort:
2 Single Arm Bear to Bridge Complexes
30 sec Tuck Hold w/ Knees as Close to Elbows as Possible
Notes:
Workout starts with 5 burpees then you begin the thrusters. At each minute stop & do 5 burpees and pick up where you left off on the thrus