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.