24 Sep Saturday, September 24th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
10 Hip Rotations 90/90
5/5 Greatest Stretch
10 Lying PVC Behind the Neck Press
6/6 Single Leg Glute Bridge
10 Banded OH Squats
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
C. Specific Movement Drills
2 sets
Pistol
Beginner: 6-8 alternating High box step ups Or Box supported pistols
Advanced: 6-8 Alternating Pistols or Weighted pistols
C2B: Butterfly
Beginner: 5 Butterfly CTB drill- https://youtu.be/zro6dlM7Qsw
Advanced: 3-5 Pause Butterfly pull-ups- https://youtu.be/YfV647VON_0
OHS
3 OHS @ increasing intensity
Metcon
A: Metcon (Time)
Team Version
With a partner, alternating Rounds
20 rounds
10 Pistols
10 C2B
10 OHS 115/75lbs
TC: 30 min
Scaling Options
Beginner
8 Single leg box squats (alternating)
10 Jumping pull ups
8 OHS @ light
Intermediate
10 Heel Lock Pistols*
10 Pull Ups
10 OHS 75/55 lbs
Sorry, the comment form is closed at this time.