April 6,2020

5
Apr

April 6,2020

United Performance – CrossFit

Metcon (AMRAP – Reps)

Warm-Up:

Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo

Part 1 – Strength EMOM:

EMOM x 20:

Min 1: 30 sec Loaded Wall Sit

Min 2: 30 sec OH Press w/ Object

Min 3: 30 sec Loaded Split Squats – Right

Min 4: 30 sec Loaded Split Squats – Left

Min 5: 30 sec Hollow Body Flutter Kicks w/ Object Overhead

Part 2 – Met-Con:

5 min AMRAP Burpee Broad Jump – 5ft/4ft Line

*Men clear a 5ft line, women 4ft line.

Part 3 – Cool-Down:

3 min Couch Stretch/side

3 min Seated Pancake Stretch

Notes:

Using house hold objects to provide loading. Heavier the better.

Do a burpee, jump across the line, turn around & repeat. Feet must be completely behind the line at the start, then completely clear the line on landing.

DB OR KB

Part 1 – Strength EMOM:

EMOM x 20:

Min 1: 30 sec Loaded Wall Sit w/ DB or KB in Goblet Hold

Min 2: 30 sec SA or Double DB/KB Overhead Press

Min 3: 30 sec Rear Foot Elevated Split Squats – Right, w / DB or KB held on goblet

Min 4: 30 sec Rear Foot Elevated Split Squats – Left, w / DB or KB held on goblet

Min 5: 30 sec Hollow Body Flutter Kicks w/ DB or KB Hold Overhead

Part 2 – Met-Con:

5 min AMRAP Burpee Broad Jump – 5ft/4ft Line

*Men clear a 5ft line, women 4ft line.

Barbell

Part 1 – Strength:

A. 1 x Power Clean + 2 x Hang Power Clean + 3 Split Jerks: work to a tough complex for the day.

+

B. EMOM x 15-20:

Min 1: 30 sec Heavy Sandbag/DBall/Loaded Front Rack Carry

Min 2: 30 sec BB Strict Press

Min 3: 30 sec BB Front Rack Reverse Lunges – Right

Min 4: 30 sec BB Front Rack Reverse Lunges – Left

Min 5: 30 sec BB Rollouts on Knees

Part 2 – Met-Con:

5 min AMRAP Burpee Broad Jump – 5ft/4ft Line

*Men clear a 5ft line, women 4ft line.

Part 3 – Cool-Down:

3 min Couch Stretch/side

3 min Seated Pancake Stretch

Notes:

Heavy carry, aim for 100-200#

BB Strict Press – choose loading to aim for 6-10 reps

BB FR Rev Lunges – loading based on aiming for 6-10 reps

Do a burpee, jump across the lin