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Metcon

Shoulder Press

Handstand Push-ups

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Workout

Burpee "DT" combo

Log onto our Zoom Classes: CrossFit @ 12 & 6pm for more detailed scaling and equipment subs! Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-up

2 Rounds:
10 Good Mornings + Air Squat (Video: https://www.youtube.com/watch?v=RxFhwDpj0fA)
10 Cossack Squats
10 Single Leg RDL (per side) (Video: https://www.youtube.com/watch?v=Ph34fi6wico)(Keep your hips even with the floor)
:30 3 Sided Plank

Follow the Warm-up with: 5 Minutes of Dumbbell DT Practice:
Warm-up the movements while increasing load each set until you have your working weight. We are using the same weight for all 3 movements.

Metcon

Metcon (2 Rounds for time)

(With Equipment)

"Grip and Rip"
[On the 0:00]
For Time:
21 Burpees
1 Round of "Dumbbell or Barbell DT"
18 Burpees
1 Round of "Dumbbell or Barbell DT"
15 Burpees
1 Round of "Dumbbell or Barbell DT"
12 Burpees
1 Round of "Dumbbell or Barbell DT"

[On the 10:00]
For Time:
21 Lateral Air Squat Jump Over Dumbbell
1 Round of "Dumbbell or Barbell DT"
18 Lateral Air Squat Jump Over Dumbbell
1 Round of "Dumbbell or Barbell DT"
15 Lateral Air Squat Jump Over Dumbbell
1 Round of "Dumbbell or Barbell DT"
12 Lateral Air Squat Jump Over Dumbbell
1 Round of "Dumbbell or Barbell DT"

Dumbbell DT Video: https://m.youtube.com/watch?v=IBUtmx7c8oM

*Lateral Air Squat Jump- ( I want our squats to hit parallel before jumping) https://www.youtube.com/watch?v=3aUBFS0x9ag

Notes:
These are two different metcons with a 10 minute time cap. We are tracking the time it takes to complete each metcon separately. You will rest the remaining time in that 10 minute window before starting the next 10 minute window.

Ideal weights for Barbell DT: 135/95lbs
Ideal weights for Single Dumbbell DT: 50/35lbs

*Dumbbell DT should be completed as 6 Deadlifts, 5 Hand DB Cleans and 3 DB Push Jerks on the right arm then 6,5,3 on the left arm per round.

NON EQUIPMENT SUBS:
We can sub the Dumbbell with a Kettlebell following the same rep scheme.

If we are completely limited on equipment you can use a slam ball, wall ball, or heavy backpack. The sub for DT would be 27 Clusters per round of "DT"

Accessory Work

Choose the Accessory Work that best fits your training limitations.

Shoulder Press (5 x 6 @ the same weight)

(20 minutes)

Build in weight to a moderate load (3-5 sets). Then, complete 5 sets of 6 Reps at the same weight.

Options:
Barbell Strict Press
Dumbbell Strict Press (Single Dumbbell - 8 per side)
Dumbbell Strict Press (Two Dumbbells together)

Handstand Push-ups (STRICT HSPU Skill development )

Handstand Push-ups

This video attached has some very good scales for you to follow. Work you way along the progressions and try to finish with a set of max STRICT HSPU at the variation that best fits your skill/strength development. (Score is 1x max reps STRICT)

Strict HSPU Progressions: https://www.youtube.com/watch?v=pYx7CRs7kAM

Whiteboard:

Friday, May 01, 2020

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