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