April 1,2020

United Performance – CrossFit

Metcon (Time)

BODYWEIGHT OPTION

Warm-Up:

5 min General Warm-Up – https://www.youtube.com/watch?v=2MeFs5dMURA&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=13

Pressing Follow Along: https://www.youtube.com/watch?v=u4qzb2I8U7k

Part 1 – Isometric Strength:

A. Back to Wall HS Hold: AMSAP x 2 sets; rest 3 min b/t sets

B. Push Up Hold @ 90 Deg: AMSAP x 3 sets; rest 2 min b/t sets

Part 2 – 50’s Chipper:

2 Rounds for time:

50 Reverse Lunges in place

50 Glute Bridges

50 Sit-Ups

50 Chair Dips

50 Mountain Climbers

Notes:

If no wall for HShold, perform feet elevated plank variation.

For Chair Dips, find some kind of setup w/ feet on ground for support.

DB/KB OPTION

Part 1 – Isometric Strength:

A. Back to Wall HS Hold: AMSAP x 2 sets; rest 3 min b/t sets

B. Seated on Floor DB Strict Press: AMRAP/side x 3 sets; rest 2 min b/t sets

Part 2 – 50’s Chipper:

2 Rounds for time:

25 DB Front Rack Walking Lunges

25 DB Hang Power Clean

50 Sit-Ups

25 DB Push Press

50 Mountain Climbers

EQUIPMENT OPTION

Part 1 – Isometric Strength:

A. Back to Wall HS Hold: AMSAP x 2 sets; rest 3 min b/t sets

B. BB Split Jerks: 10 TnG Reps x 3 sets; rest 2 min b/t sets – alternating front foot landing

Part 2 – 50’s Chipper:

2 Rounds for time:

25 BB Front Rack Walking Lunges – 65/45#

25 BB Hang Power Clean – 65/45#

50 Sit-Ups

25 BB Push Press – 65/45

50 Mountain Climbers