April 20,2020
United Performance – CrossFit
Metcon (AMRAP – Reps)
Warm-Up:
Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo
Part 1 – Tempo Strength:
A. Banded or Depth Push-Ups: Every 2 min x 3 sets: AMRAP (-1)
Part 2 – Burpee/Lunge Ladder:
13 min AMRAP:
25ft Walking Lunges (8 Lunges)
1 Burpee
25ft Walking Lunges (8 Lunges)
3 Burpees
25ft Walking Lunges (8 Lunges)
5 Burpees
25ft Walking Lunges (8 Lunges)
7 Burpees
…etc
Part 3 – Cool-Down:
90 sec/side Prone Pec Stretch – https://www.youtube.com/watch?v=iUu_UQqO6mY
90sec/side Bretzel 2.0 Stretch – https://www.youtube.com/watch?v=LitnGjxmvn4
Notes:
Climb the ladder as far as you can within the 13 minutes. Lunge back & forth 25ft, or lunge in places 8 reps if you don’t have 25ft of space.
DB/KB
Part 1 – Tempo Strength:
A. Feet Elevated DB Push-Ups: Every 2 min x 3 sets: AMRAP (-1)
*60 sec cap on work each set
Part 2 – Burpee/Lunge Ladder:
13 min AMRAP:
25ft DB Walking Lunges (8 Lunges)
1 Lateral Burpee over DB
25ft DB Walking Lunges (8 Lunges)
3 Lateral Burpee over DB
25ft DB Walking Lunges (8 Lunges)
5 Lateral Burpee over DB
25ft DB Walking Lunges (8 Lunges)
7 Lateral Burpee over DB
…etc
Notes:
Climb the ladder as far as you can within the 13 minutes. Lunge back & forth 25ft, or lunge in places 8 reps if you don’t have 25ft of space. If using single DB, perform OH Walking Lunges, & switch hands each side. If using double, hold both in front rack each set. Lateral Burpee over DB.
EQUIPMENT
Part 1 – UB Strength:
A. Push Press: 3 reps every 2 min – building to a 3RM for the day without failing
Part 2 – Burpee/Lunge Ladder:
13 min AMRAP:
25ft BB Front Rack Walking Lunges – 95/65# (8 lunges)
1 Lateral Burpee Over Bar
25ft BB Front Rack Walking Lunges – 95/65# (8 lunges)
3 Lateral Burpee Over Bar
25ft BB Front Rack Walking Lunges – 95/65# (8 lunges)
5 Lateral Burpee Over Bar
25ft BB Front Rack Walking Lunges – 95/65# (8 lunges)
7 Lateral Burpee Over Bar
…etc
Notes:
Climb the ladder a