November 11,2021
United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
Double Under Tech:
A. Every 30 sec x 6 total sets
1 – 20 sec opposite jumping jacks (feet together/hands overhead)
2 – 20 sec regular jumping jacks (feet together/hands by sides)
3 – 20 sec single unders
B. 20 sec speed steps or double unders
10 sec right foot single unders
10 sec left foot single unders
C. 40 sec speed steps or double unders
20 sec right foot single unders
20 sec left foot single unders
D. 60 sec speed steps or double unders
30 sec right foot single unders
30 sec left foot single unders
Speed Steps – https://youtu.be/54tq-D0lCFw?list=TLGG1SPVvUWd8nwxNTA5MjAyMQ
Single unders on one leg – https://youtu.be/fzXpjM3FwMU
Metcon (Weight)
Jerks:
Every 90 sec x 2 sets of each – alternating each set:
Set 1 – 1 Push Press w/ 2 sec pause in dip + 2 sec Pause Overhead
Set 2 – 2 Push Jerks w/ 2 sec Pause in Dip & Overhead Catch
Set 3 – 3 Split Jerks w/ 2 sec pause in Dip & Catch
*Similar load for all sets, focus on hip drive/positions & strong lockout. Not max effort for today.
Metcon (AMRAP – Reps)
Long & Grindy:
20 min AMRAP:
Run 400m
10 Sit-Ups
1 Turkish Get-Ups/side – 53/35#
Run 400m
20 Sit-Ups
3 Turkish Get-Ups/side
Run 400m
30 Sit-Ups
5 Turkish Get-Ups/side
Run 400m
40 Sit-Ups
7 Turkish Get-Ups/side
…etc.