05 Sep Monday, September 5th 2022
CrossFit Metric – CrossFit
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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