07/15/2020
CrossFit Manayunk – CrossFit
Metcon (No Measure)
every 2 minutes x 15 rds
:45 seconds of cardio of choice then 10 db clean+strict press
quality work on controling heart rate if need to drop cardio to 30 seconds
every 2 minutes x 15 rds
:45 seconds of cardio of choice then 10 db clean+strict press
quality work on controling heart rate if need to drop cardio to 30 seconds
2 Rounds For Quality:
• 50 Elevated Heel Air Squats
• 50 Table Pull-Ups
• 50 Seated Knee To Chest
• 50 Glute Bridges
• 50 alt reverse lunges
• 50 Chair Dips
All movements are to have a controlled negative tempo
3min. AMRAP:
• 8 Mountain Climbers
• 8 Push-Ups
• 8 Hollow Rocks
• 8 Russian Twists
Rest 1min.
Repeat for 7 Total Rounds.
(27 min. total) Left + Right = 1
rep on russian twists
go for quality controlled reps
for time
100 jumping jacks
90 heel elevated air squat(close stance) (use a book or weighted plate)
80 chair knee ins
70 glute bridges
:60 hollow hold
50 burpees
:60 hollow hold
70 glute bridges
80 chair kneeins
90 heelelevated squats
100 jumoin gjacks
5 rds
1min. of Bear Squats
1min. of Straight Leg Sit-Ups
1min. of High Knees
1min. of Sumo Stance Air Squats
1min. of Up Down With A Double Shot
1min. of Rest
40sec. of Work
20sec. of Rest
Until you finish…
50 Rounds Of:
1 Burpee
2 Air Squat jumps
3 table pull ups/rows
4 tuck jumps
For Time:
50-40-30-20-10
Feet Elevated Dips Off The Floor
Split squats Off The Chair (L+R=2)**(do all reps on one leg thenswitch)
Feet Elevated Sit-Ups (Feet on chair)
** On the Split Squats there is a 30X0 Tempo! (3 seconds down, 0sec at the bottom, explode up, 0sec. at the top, 3 sec. back down)
not for time but quality
100 Shoulder Taps (L+R=2)
3 Wall Walks or 6 pike walk outs
100 Elevated Glute Bridges
3 Wall Walks
100 Lateral Lunges (L+R=2)
3 Wall Walks
100 Shoot Throughs (use 2 chairs)
3 Wall Walks
15 rds
2 feet elevated pike push up + toe tap + shoulder tap
20 feet elevated frog pumps
don’t rush movements
For time
4 rds
100 m run
20 burpees
30 deadlifts
40 up downs
50 dubs
