18 Jul Monday, July 18th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 sets

30 Jumping Jacks

10 RDL @Barbell

6 Inchworm push up into downward dog

6 Band strict press

B1. Mobility

PNF banded lat stretch

10 reps/arm

https://youtu.be/ta8ahNHeLnY

B2. Push Press Drills

– 20-30 secs Front Rack Mobility, elbows forward

– 5 Strict Press

– 5 Dip holds, hold 5-10 seconds

– 5 Dips holds + push press

C. Metcon Prep (to be performed after Push Press)

2 sets @ ascending

3 tempo power cleans @ TnG

3 Burpees Over the Bar

Weightlifting

A: Push Press

Every 2 min.

1 x 5 @50%

1 x 5 @60%

1 x 5 @70%

1 x 5 @80%

2 x 4 @82%

2 x 4 @85%

Scaling Options

Beginner

5×4 @ moderate

Metcon

B: Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Power Clean 135/95 lbs

Burpees Over the Bar
TC: 13 min

Perform

3 sets of

4 rounds

3 Power Clean @135/95

3 Bar Facing Burpees

Rest 2 minutes between sets

Extra Accessory

Metcon (Weight)

Wide Stance Good Morning

3 x 20 reps

Rest 60-90 seconds between sets
Goal: Post Chain Strength Endurance

Hold 5 seconds at the bottom after rep 5, 10 and 15

*use extra weight if necessary

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