16 Aug Tuesday, August 16th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
2 rounds
200m Run
20 Monster Walks
10 Table Top Glute Bridges
5 Push Up to Down Dog
30 Jumping Jacks
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Specific
2 sets
9 Hollow banded lat. pull downs
5 Transition muscle ups*
Set 1
-Floor transitions, knees bent o
https://youtu.be/QYFJ108HOC8
Set 2
-Floor, legs straight
https://youtu.be/vs_ZlCrxfQ4
Set 3
Banded sling shot drill
https://youtu.be/4Dgy_b28Olg
Gymnastics
A: 30 Muscle-Ups (Time)
30 muscle-ups for time
TC: 10 min
*Modify to Bar Muscle
*Scale volume if necessary
Scaling Options
Beginner
20 Low Ring Rows
20 Bench Dips
Intermediate
30 Feet Elevated Ring Rows
30 Banded Ring Dips
Metcon
B: Metcon (AMRAP – Reps)
EMOM 20minutes
Odd: 10 Box jump overs @24/20″ + 8 TTB
Even: 10-15 Bar Facing burpees
TC: 20 min
Score: Total Burpees
Scaling Options
Beginner
Odd: 6 Box jumps + 6 Hanging Knee Raise
Even: 5-10 burpees
Intermediate
Odd: 6-8 Box jump overs @24/20″ + 6 Toes to eye Level
Even: 5-10 Bar Facing burpees
Perform
As Written
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