April 6,2020
United Performance - CrossFit
Metcon (AMRAP - Reps)
Warm-Up:
Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo
Part 1 - Strength EMOM:
EMOM x 20:
Min 1: 30 sec Loaded Wall Sit
Min 2: 30 sec OH Press w/ Object
Min 3: 30 sec Loaded Split Squats - Right
Min 4: 30 sec Loaded Split Squats - Left
Min 5: 30 sec Hollow Body Flutter Kicks w/ Object Overhead
Part 2 - Met-Con:
5 min AMRAP Burpee Broad Jump - 5ft/4ft Line
*Men clear a 5ft line, women 4ft line.
Part 3 - Cool-Down:
3 min Couch Stretch/side
3 min Seated Pancake Stretch
Notes:
Using house hold objects to provide loading. Heavier the better.
Do a burpee, jump across the line, turn around & repeat. Feet must be completely behind the line at the start, then completely clear the line on landing.
DB OR KB
Part 1 - Strength EMOM:
EMOM x 20:
Min 1: 30 sec Loaded Wall Sit w/ DB or KB in Goblet Hold
Min 2: 30 sec SA or Double DB/KB Overhead Press
Min 3: 30 sec Rear Foot Elevated Split Squats - Right, w / DB or KB held on goblet
Min 4: 30 sec Rear Foot Elevated Split Squats - Left, w / DB or KB held on goblet
Min 5: 30 sec Hollow Body Flutter Kicks w/ DB or KB Hold Overhead
Part 2 - Met-Con:
5 min AMRAP Burpee Broad Jump - 5ft/4ft Line
*Men clear a 5ft line, women 4ft line.
Barbell
Part 1 - Strength:
A. 1 x Power Clean + 2 x Hang Power Clean + 3 Split Jerks: work to a tough complex for the day.
+
B. EMOM x 15-20:
Min 1: 30 sec Heavy Sandbag/DBall/Loaded Front Rack Carry
Min 2: 30 sec BB Strict Press
Min 3: 30 sec BB Front Rack Reverse Lunges - Right
Min 4: 30 sec BB Front Rack Reverse Lunges - Left
Min 5: 30 sec BB Rollouts on Knees
Part 2 - Met-Con:
5 min AMRAP Burpee Broad Jump - 5ft/4ft Line
*Men clear a 5ft line, women 4ft line.
Part 3 - Cool-Down:
3 min Couch Stretch/side
3 min Seated Pancake Stretch
Notes:
Heavy carry, aim for 100-200#
BB Strict Press - choose loading to aim for 6-10 reps
BB FR Rev Lunges - loading based on aiming for 6-10 reps
Do a burpee, jump across the lin