14 Aug Sunday, August 14th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
3 sets
20 sec Machine sprint
50/50’ Single KB OH Carry @ heavy
B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
https://youtu.be/9LJDGUulS_8?t=418
C. Specific
5/5 Dead Bug KB pullover
https://www.youtube.com/watch?v=1OPKubsYFPs
5/5 Single leg RDL
Gymnastics
A: Metcon (3 Rounds for reps)
3 sets
3-5 Strict Ring dips
Rest 10 sec.
5-10 Kipping Ring dips
Rest 10 sec.
10-15 Push ups
Rest 2 minutes
TC: 15 minutes
Score: Reps
Scaling Options
Beginner
4 sets
3-5 DB Bench Press, heavy
5-10 Bench dips
6-10 Hand Elevated Push ups
Intermediate
4 sets
3-5 Toe Assisted Strict Ring dips
3-6 Kipping Ring dips
6-10 Push ups
Perform
N/A
Metcon
B: Metcon (Time)
Using a Tabata work format
100/80 Cal Machine of your choice
100 Air squats
100 Sit-ups
TABATA IS
20 ON// 10 OFF
*Clock will be set as 50 Rounds (25 min)
Scaling Options
Beginner:
60-70 reps
Intermediate:
70-80 reps
Extra Accessory
Metcon (No Measure)
3 sets
15 Seated band Row
20 Band pull aparts
30 band good mornings
Sorry, the comment form is closed at this time.