April 15,2020
United Performance – CrossFit
Metcon (Time)
BODYWEIGHT-
Warm-Up:
5 min General Warm-Up – https://www.youtube.com/watch?v=2MeFs5dMURA&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=13
Part 1 – Upper body strength:
3 sets:
A1. Towel Rows in Door Frame: 10-12 reps at a controlled tempo/body angle
A2. DB Renegade Rows: 10-15 reps/side OR Bent Over Rows w/ Objects: 10-15 reps
Rest 1 min b/t each movement
Part 2 –
5 Rounds For time:
10 Squat Clean Thrusters with Object (backpack)
30 Sit ups
Part 3 – Cool-Down:
5 min Walk
3 minutes Seiza Sit
Notes:
Towel Row Variations – https://www.youtube.com/watch?v=rloXYB8M3vU
Load a backpack or duffle bag with some heavyish items
DUMBBELL OR KETTLEBELL
Part 1 – Upper body strength:
3 sets:
A1. Strict Lean Away Pull-Ups: AMRAP; rest 30 sec; AMRAP
A2. DB Renegade Rows: 10-15 reps/side
Rest 1 min b/t each movement
Part 2 – Body Intervals:
5 Rounds For time:
10 DB Squat Clean Thrusters 50/35#
30 Sit Ups
Notes:
5 per side if using 1 DB or KB
Lean away pull-ups – https://www.youtube.com/watch?v=Uw6FovZJR7I
Renegade Row – https://www.youtube.com/watch?v=PJpTBj4ilZw
EQUIPMENT-
Part 1 – Upper body strength:
3 sets:
A1. Strict Lean Away Pull-Ups: AMRAP; rest 30 sec; AMRAP
A2. DB Renegade Rows: 10-15 reps/side
Rest 1 min b/t each movement
Part 2 – Body Intervals:
5 Rounds For time:
10 Squat Clean Thrusters 95/65#
15 TTB
Notes:
Lean away pull-ups – https://www.youtube.com/watch?v=Uw6FovZJR7I
Renegade Row – https://www.youtube.com/watch?v=PJpTBj4ilZw