April 3, 2020

United Performance - CrossFit

Metcon (Time)

Part 1 - Isometric Strength:

3 sets:

A1. SL Superman Reach: 30 sec/side

Rest 30 sec

A2. SL Bridge Hold: AMSAP/side

Rest 30 sec

A3. Star Plank Hold: AMSAP/side

Rest 1 min

Part 2 - Pump Sesh:

For time:

1,2,3,4,5,6,7,8,9,10

Body Rows

2,4,6,8,10,12,14,16,18, 20

Tuck-Ups

Notes:

Body Rows - Find some variation of horizontal row for pulling like a ring row. Use the edge of a table, a bar in across chairs, towels on door frame, etc.

Tuck Ups - Hands touch ground overhead, hands touch ankles w/ knees inside arms

EQUIPMENT OPTION

Part 1 - Hinging Strength:

3 sets:

A1. SL BB Good Mornings: 8-10 reps/side

Rest 30 sec

A2. BB Hip Thrusts: 12-15 reps w/ 1 sec pause at top

Rest 30 sec

A3. Star Plank Hold: AMSAP/side

Rest 1 min

Part 2 -

For time:

1,2,3,4,5,6,7,8,9,10

Pull-Ups

1,2,3,4,5,6,7,8,9,10

TTB

Notes:

Adjust TTB as needed to knee raises, sit-ups ,etc.

Adjust pull-ups to jumping as needed