March 30,2020
United Performance – CrossFit
Metcon (AMRAP – Rounds and Reps)
Scroll down for each section: Body Weight, DB or KB and Barbell
Warm-Up:
Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo
Part 1 – Isometric Strength:
A. Wall Sit Hold @ 90 Degrees: AMSAP x 2 sets; rest 3 min b/t sets
B. Hover Lunge Iso hold: AMSAP/side x 1 set; rest 60 sec b/t sides
Part 2 – Push/Lunge/Crawl:
15 min AMRAP:
10 Push-Ups
20 Walking Lunges w/ Object Held Overhead
30ft Bear Crawl (15ft forward + 15ft backward)
Part 3 – Cool-Down:
5 min Walk
3 minutes Seated 90/90 Forward Fold Per Side
Warm-Up:
Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo
Part 1 – Squat Strength:
A. DB Goblet Cyclist Squats @ 3333: AMRAP x 2 sets; rest 3 min b/t sets
B. DB Rear Foot Elevated 1-1/4 Split Squat: AMRAP/side x 1 set; rest 60 sec b/t sides
Part 2 – Push/Lunge/Crawl:
15 min AMRAP:
10 Push-Ups
20 SA DB/KB OH Walking Lunges (10/side)
30ft Bear Crawl (15ft forward + 15ft backward)
Part 3 – Cool-Down:
5 min Walk
3 minutes Seated 90/90 Forward Fold Per Side
Notes:
Seated 90/90 Forward Fold – https://www.youtube.com/watch?v=GcA8IvSmS1Y
Goblet Cyclist Squats – https://www.youtube.com/watch?v=AdfMPEDpUHI
Warm-Up:
Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo
Part 1 – Squat Strength:
A. 1-1/4 Front Squat: 10 reps x 2 sets; rest 3 min b/t sets
B. BB Back Rack Rear Foot Elevated Split Squat: AMRAP/side x 1 set; rest 60 sec b/t sides
Part 2 – Push/Lunge/Crawl:
15 min AMRAP:
10 Push-Ups
20 BB OH Walking Lunges(10/side) – 95/65#
10/8 Cal Row
Part 3 – Cool-Down:
5 min Walk
3 minutes Seated 90/90 Forward Fold Per Side
Notes:
Seated 90/90 Forward Fold – https://www.youtube.com/watch?v=GcA8IvSmS1Y
Goblet Cyclist Squats – https://www.youtube.com/watch?v=AdfMPEDpUHI