April 24,2020
United Performance – CrossFit
Metcon (2 Rounds for reps)
BODYWEIGHT –
Warm-Up:
Pressing Follow Along Warm-Up – https://www.youtube.com/watch?v=u4qzb2I8U7k
Part 1 – Core Strength:
3 sets:
A1. Inchworms: 5 reps
Rest 30 sec
A2. Hollow Body Rocks: 30 sec
Rest 30 sec
A3. Straddle Ups: 10 reps
Rest 1 min
Part 2 – Back to Back:
7 min AMRAP:
7 Hang Power Snatch – odd object
7 Box Jumps – 24/20″
Rest 2 min
7 min AMRAP:
7 Box Jump Overs – 24/20″
7 TTB/V-Ups
Part 3 – Cool Down:
3 min Bottom of Squat Hold – Accumulated as fast as possible. Hand behind head
Notes:
Swap TTB for V-Up or Tuck-Ups.
DB/KB
Part 1 – Core Strength:
3 sets:
A1. Inchworms: 5 reps
Rest 30 sec
A2. SL DB RDL: 6-8 reps/side – DB in both hands if able
Rest 30 sec
A3. Straddle Ups: 10 reps
Rest 1 min
Part 2 – Back to Back:
7 min AMRAP:
7 Double DB Hang Power Snatch – 50/35# per hand
7 Box Jumps – 24/20″
Rest 2 min
7 min AMRAP:
7 DB PC/J – 50/35# per hand
7 TTB/V-Ups/Tuck-Ups
Notes:
If 50/35# is too heavy for double DB HPS, use 35/25 per hand, or perform 10 reps total/alternating w/ Single DB
Swap TTB for V-Up or Tuck-Ups.
EQUPMENT:
Part 1 – Core Strength:
3 sets:
A1. Barbell Roll-Outs: 5 reps
Rest 30 sec
A2. Clean Grip SL RDL: 6-8 reps/side
Rest 30 sec
A3. BB Bent Over Rows: 6-8 reps
Rest 1 min
Part 2 – Back to Back:
7 min AMRAP:
7 Hang Power Snatch – 95/65#
7 Box Jumps – 24/20″
Rest 2 min
7 min AMRAP:
7 TTB
7 PC/J – 95/65#
Notes:
Grippy grippy today. Hold on tight.