Monday, August 29th 2022

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

200m Run

5 Inchworms

30 Jumping Jacks

7 Wall slides

10 No Push Burpees

10 Reverse Snow Angels

B. Ring Muscle up skill practice warm up

B1. 30 sec. Ring Support

B2. 7 Feet on the ground RMU

* https://youtu.be/y001018-p8A

Gymnastics

A: Metcon (AMRAP – Rounds)

Skill Practice

EMOM 10

M1- Ring Muscle Up

M2- Double Under Practice
Choose a rep scheme that allows for consistency

If you already have double under, practice triple under or DU Crossover.

Scaling options

Beginner:

Ring Support 10-30 sec.

https://youtu.be/kONbxg4kzkE

Intermediate

2-5 Band assisted Strict RMU (Seated)

https://youtu.be/alzyzScE-nI

**Black or red band only**

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 mins

50 DU

8 TTB

1 Thruster 135/95lbs



50 DU

8 TTB

2 Thrusters

Continue adding one rep to the thrusters every round.
KG: 60/45 KG

TC: 10 min

Score: Rounds and Reps

Scaling Options

Beginner

Amrap 10 min

50 Single Unders

8 Hanging Knee Raise

Thrusters @45/35 lbs

Intermediate

Amrap 10 min

20-30 DUs

8 Toes to eye level

1 Thruster @95/65

20-30 DUs

8 Toes to eye level

2 Thursters

Perform:

GHDs instead of TTB

No Comments

Sorry, the comment form is closed at this time.

%d bloggers like this: