040820

CrossFit Bruin – CrossFit

Warm-up (No Measure)

3xs:

1min Jump Rope (any variation)

5 Inchworm + Push Up

4 Kip Swing +2-3 Pull Ups

15 Band Pull Aparts

20 Banded Good Morning

10 Hard Pulls on Rower

Metcon (Time)

Chipper!!!

200 Double Under

80 Swings (53/35)

60 T2B

50 /45 Cal Row

40 Box Jump (30/24)

30 Hang Power Clean (155/105)

20 Handstand Push Up

10 Muscle Up

Goal: Sub 25 min

Scaled Version

Chipper!!!

200 Single Under

80 Swings (35/26)

60 Kipping Knee Raise or Lying Leg Lift

50 /45 Cal Row

40 Box Jump or Step Up (24/20)

30 Hang Power Clean (95/65)

20 Military Press or Pike Hanstand Push Up

10 Pull Up, CTB Pull Up or Low Ring Transition

Goal: Sub 25 min

Metcon (Time)

AT HOME:

Minimal Gear Version

Chipper!!!

200 Double Under

80 Swings (53/35)

60 T2B or Lying Leg Raise

800m Run

40 Box Jump (30/24)

30 DB Hang Power Clean (55/40)

20 Handstand Push Up

10 Muscle Up or CTB Pull Up

Goal: Sub 25 min

Bodyweight Version

Chipper!!!

200 Lateral Hops

80 Good Morning

60 Pike Compression or Lying Leg Lift

50 Burpees

40 Alt. Lunges

30 High Knee Tuck

20 Hand Release Push Up

10 Dips

Goal: Sub 25 min

Notes: For the good morning find something to hold. A backpack filled with books to a moderate load would be perfect. If you don’t have anything do them unweighted on a tempo, 3sec down, 3sec up.

Metcon (No Measure)

Successory:

Banded Barbell Row: 2 x 10

Tempo Bradford Press: 3 x 8 :3 sec forward and :3 sec back

Arnold Press: Accumulate 50 reps with light weight in as few of sets as possible

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