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