High Point CrossFit – Extra Work

Accessory Work

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

10 V-Ups

10 Russian Twists (over and back = 1)

10 Hollow Rocks

10sec Hollow Hold

Warm-up

Warm-up (No Measure)

55:00 Jog or Machine of Choice

then…

2 Rounds

10/Leg Cossack Squat (w/ KB)

15 KB Swing (light)

100ft Overhead Kb Single Arm Carry (L Arm)

100ft Overhead Kb Single Arm Carry (R Arm)

Weightlifting

Snatch Balance + Overhead Squat (1×1)

Snatch Balance + Overhead Squat

3+1 @ 70%

2+1 @ 75%

2+1 @ 80%

1+1 @ 85%

1+1 @ 90%

1+1 @ 90+%

Rest as needed

% off 1RM Snatch

Squat Snatch (1×2)

2 Rounds

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

2 @ 85%

R: 5:00 b/s

Deficit Deadlift (1×5)

From 3″ Plate

Set 1: 5 reps @ 70%

Set 2: 5 reps @ 70%

Set 3: 5 reps @ 70-75%

Set 4: 5 reps @ 70-75%

Set 5: 5 reps @ 75-80%

– Rest 2-3 minutes B/T Sets –

% off perceived effort

Conditioning

Metcon (No Measure)

5 Sets

3/2 Legless Rope Climbs

8 Alt DB Snatch 100/70#, 45/32kg

8 Deficit Kipping HSPU

R: 90sec b/s

Metcon (Time)

200/160 Cal Bike

Compete as :30sec on/:30sec off

Accessory Work

Metcon (No Measure)

3 Rounds (For Quality)

10 Bent Over Rows

20 Branded Tricep pushdowns

10 barbell skull crushers

Rest as needed b/s

athlete choice on load