26 Sep Monday, September 26th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
2 Sets
30 Jumping Jacks
5 Inchworms
10 Straight Arm Lat Pull Downs
5 No Push Up Burpees
10 Reverse Snow Angels
B. Ring/Bar Muscle up skill practice
Beginner:
3 x 5 reps
-False grip ring row
-Floor Transition ring mu
* https://youtu.be/y001018-p8A
Intermediate:
-Hips to rings: https://youtu.be/7stNokLb2Ts
-Sling shot RMU
https://youtu.be/4Dgy_b28Olg
Advanced:
-Snap back ring beat swing*
-Towel ring mu (pinch between feet)
*https://youtu.be/1ZY8zB143pw
Gymnastics
A: Metcon (AMRAP – Rounds)
AMRAP 6
Ring or Bar Muscle Up
Scaling options
Beginner:
Every 2 min. for 6
20 Renegade Rows
10 Bench Dips
Intermediate
Sling Shot Muscle Up or Banded Bar MU
https://youtu.be/4Dgy_b28Olg
https://youtu.be/OTBQA-xpQx4
Perform:
Get to 30 RMU in as little UB sets as possible
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10-20-30-40-50-…
Double-unders
9-12-15-18-21…
Thrusters 95/65 lbs
KG: 45/30 KG
TC: 10 min
Score: Rounds and Reps
Scaling Options
Beginner
Single unders
Thrusters @ empty bar
Intermediate
DU or SU
Thrusters 75/55 lbs
Perform
Amrap 10
2-4-6-8-10-12…
Burpee box jump over @30/24″
Thrusters @95/65 lbs
*Burpees are box facing
Sorry, the comment form is closed at this time.