19 Oct CrossFit – Wed, Oct 19
CrossFit Metric – CrossFit
Warm-up
A. General
2 Sets
30 Jumping Jacks
5 Push Up to Down Dog
6/6 Greatest Stretch
10 Reverse Snow Angels
20 Straight Arm Lat Pull Down
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
5 Wall Slides
5/5 Side Lying T-spine rotation*
20/20 Sec. Banded Lat Stretch
https://youtu.be/VhlwdvmkWqI
C. Specific
2 sets
5 Scap pull up
10 Beat Swings
2 BMU; C2B; Pull Ups; Banded Pull Ups
Gymnastics
A: Metcon (AMRAP – Reps)
Death by Bar Muscle-ups
Minute 1: 1 reps
Minute 2: 2 reps
Minute 3: 3 reps
…
Etc until failure or 10 min.
Scaling Options:
Beginners:
Assisted Strict pull ups
3 reps
Intermediate:
C2B or Kipping Pull Ups
Metcon
B: Metcon (Time)
10 Rounds
10 Slam Balls*
5 Hang Power Snatch 135/95lbs
Rest 30 seconds between rounds
TC: 17 Min.
*Slam ball subs: -Ski erg Calories – Weighted v-ups – Medball sit-ups
Scaling Options
Beginner:
5 Ball slams @ light
5 Hang power snatches @ unbroken
Intermediate:
10 Ball Slams @ 20/10lbs
5 Hang Power Snatch @ 115/75
Perform:
Every 2 minutes for 20 minutes
15 Cal Ski
5 Hang Power Snatch @135/95 lbs
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