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