09 Sep Friday, September 9th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity

-1 min Row or Bike

-30sec Banded lat pull-downs

-30sec Hollow body rocks

B. Specific

Ring Muscle up progression

2 sets:

Beginner:

-5 False grip Ring rows

-5 Pause ring dips/Hand release push-ups

Intermediate:

-1 Ring/Bar mu negative as slow as possible

-5 Ring beat swings

Advanced:

– 3 Snap back pull + Ring mu

C. Specific (Metcon)

5 cal row @ sprint

3 Hang Power Snatches

5 cal row @ sprint

5 Hang Power Snatches

Gymnastics

A1: Metcon (AMRAP – Reps)

Part A – 3 mins

Max Ring Muscle-ups

Max Bar Muscle Ups

Max Pull Ups
Choose one option from above

A2: Metcon (Checkmark)

Part B:

Every 2 min for 4 sets

X%
Max rep > 20 = 30%

Max rep 10-20 = 40%

Max rep 5-10 = 50%

Max rep < 5 = 10 reps Box or Band Assisted
Box assisted: https://youtu.be/spafzsIBzzI

Intermediate

Assisted Strict Muscle Up

Box Bar Muscle Up

Metcon

B: Metcon (3 Rounds for time)

Every 6 minutes for 3 rounds

2 rounds

20/15 Cal Row

12 Hang Power Snatch 95/65 lbs
A 2+ min rest is recommended.

Perform:

Every 7 minutes for 3 rounds

2 rounds

20/15 Cal Row

15/12 AAB