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.