3.18.20

17
Mar

3.18.20

Bell House Fitness – CrossFit

Metcon (2 Rounds for reps)

WITH EQUIPMENT WORKOUT

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round

(SCORE IS TOTAL AMOUNT OF REPS OF DB MOVEMENT FOR EACH ROUND)
Stimulus

DB Power Snatches will be alternating each rep

Choose a DB weight that when fresh you’d be able to complete 20+ reps unbroken

Shoot for unbroken sets on the double unders

Consistency will beat speed out of the gates

Warm-Up

8 Minutes For Quality:

20 Single Unders

15 Shoulder Taps Video https://www.youtube.com/watch?v=F2IH6omfYec&feature=youtu.be

10 Pass Throughs Video * https://www.youtube.com/watch?v=iLup2Kn9INM

5 Inchworm to Push-ups Video https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be

*Use broomstick, towel, or band

Metcon (2 Rounds for reps)

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

Continue to add (2) power snatches per round
Movement Videos

Odd-Object Reverse LungesVideo https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be

Odd-Object Ground to OverheadVideo https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be

Stimulus

Looking to see how far we can get in each of these 6 Minute AMRAPS

Let’s choose an object that allows for both of our arms to be working together for the ground to overhead

Object must start on the ground and finish overhead with both arms locked out for each rep

Shoot for unbroken sets on the double taps

A goal here is to be able to keep moving through the entire 6 minutes, with that in mind find a steady pace from the beginning

Warm-Up

8 Minutes For Quality:

20 Single Unders

15 Shoulder Taps Video https://www.youtube.com/watch?v=F2IH6omfYec&feature=youtu.be

10 Pass Throughs Video * https://www.youtube.com/watch?v=iLup2Kn9INM

5 Inchworm to Push-ups Video https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be

*Use broomstick, towel, or band