22 Sep Thursday, September 22nd 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

10 Banded Pull Apart

5 Push Up to Down dog

10 Glute Bridges

20/20 sec Side Plank

10 Banded Row

10 Goblet Good Mornings

B. Specific

Ring Muscle up progression

2 sets:

Beginner:

-5-8 False grip Ring rows

-5-8 Pause ring dips/Hand release push-ups

Intermediate:

-1 Ring mu negative as slow as possible

-3-5 Ring beat swings

Advanced:

-Snap back pull + Ring mu

3 + 1

C. Metcon Prep

50’ Farmers Carry

3 DB Deadlift + 3 DB Hip Hinge (Russian KB swing) + 3 DB hang cleans

Gymnastics

A: Metcon (AMRAP – Reps)

Every 2 Min for 4 sets

Ring or Bar MU X%

*Based on test of September 09
Max rep > 20 = 30%

Max rep 10-20 = 40%

Max rep 5-10 = 50%

Max rep < 5 = 10 reps Box or band Assisted Scaling Options
Beginner

10 Renegade Row

7 Bench Dips

BMU

Jumping Bar Muscle Ups

Banded Muscle Up*

* https://youtu.be/OTBQA-xpQx4

Metcon

B: Metcon (Time)

4 Rounds for time

15 DB Deadlifts 2×50/35lbs

100ft Farmer Carry w/ DBs

15 DB Hang Cleans 2x 50/35lbs
TC: 12 min

Intermediate

@ 35/25lbs