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