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