Monday, September 5th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 sets

1 min Row

10 Reverse Snow Angels

16 Plank Shoulder Taps

5 Push Up to Down Dog

B. Mobility

Lead by Coach

C. Upper body activation

2 sets

4 Banded pull aparts

4 Banded Strict Press

20 sec Handstand Hold

Gymnastics

A1: Metcon (AMRAP – Reps)

5-minute AMRAP

Max strict HSPU
Scaling Options

Beginner

DB Z Press

Intermediate

Feet on Box Pike HSPU

Metcon

B: Metcon (Time)

Partner Workout

For time:

21-15-9

Power Clean 115/75 lbs

Toes to Bar

Burpees

Partner 1: Power Cleans

Together: Toes to Bar

Partner 2: Power Cleans

Together: Burpees
KG: 50/35 KG

TC: 18 min

Score: Time

Scaling Options

Beginner

Power Clean @ RPE 4-5

Abmat situps or Knee raises

Intermediate

Power Clean @95/65

Toes to Eye Level

Perform

As Written

Conditioning

A: Metcon (Calories)

5rounds (minutes)

40 seconds Max Calories (Row or Bike)

rest 20 seconds

Accessory

A2: Metcon (Checkmark)

Part B:

Every 2 min. for 4 sets

Perform X% of your Max SHSPU

See Chart Bellow
Max rep > 30 = 30%

Max rep 20-30 = 40%

Max rep 10-15 = 50%

Max rep < 10 = 10 reps Pike HSPU Scaling Options
Beginner

DB Z Press @ a 8-10 rep weight

Intermediate

Feet on Box Pike HSPU

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