April 8,2020
United Performance – CrossFit
Metcon (AMRAP – Rounds and Reps)
BODYWEIGHT
Warm-Up:
Double Under Prep – https://www.youtube.com/watch?v=GIWAozaOPE0
Part 1 – Isometric Strength:
3 sets:
A1. Chin Over Bar Hang or Chest Hold: AMSAP
A2. Wall Facing HS Hold: AMSAP
Rest 1 min b/t each movement
Part 2 – Hold Up!:
18 min AMRAP
8 Push-ups
16 Walking Lunges
24 Double Unders
*Run 400m at 0:00, 6:00, 12:00 min marks
Part 3 – Cool-Down:
5 min Walk
3 minutes Seiza Sit
Notes:
Find some form of upper body hold variation that simulated the top of a pull-up hold. Could be chest to bar, chin over bar, towel hold, etc.
Pick up where you left off after each run within the AMRAP.
EQUIPMENT OPTION:
Part 1 – Isometric Strength:
3 sets:
A1. Strict Pull-Ups: AMRAP in 60 seconds
A2. Strict HSPU’s: AMRAP in 60 seconds
Rest 1 min b/t each movement
Part 2 – Hold Up!:
18 min AMRAP
8 Hand Release Push-Ups
16 Walking Lunges
24 Double Unders
*Run 400m at 0:00, 6:00, 12:00 min marks