20 Oct CrossFit – Thu, Oct 20
CrossFit Metric – CrossFit
Warm-up
A. General
2 Sets
1 min Row
10 Rotating Scorpions
10 Reverse Fly
6/6 Clamshell Side Planks (1s pause)
B. Mobility
Prayer stretch
2 x 5 deep breaths
https://www.youtube.com/watch?v=f_o6EYUZ0xE
C1. Specific
10/10 Unilateral glute bridge
10 Empty Barbell Hip Thrust
Weightlifting
A: Metcon (Weight)
Hip Thrust
3 x 12reps @RPE 7
Rest 60-90 seconds between sets
Scaling Options
Beginner:
Glute Bridge
Metcon
B: Metcon (Distance)
EMOM 20minutes
Min 1- 45 sec Max distance Row
Min 2- 50′ Broad jumps
Min 3- 2 Thrusters @ 70%
Min 4- Rest
TC: 20 min
Score: Distance Rowed
Scaling Options
Beginner
Min 1- 45 sec Max distance Row
Min 2- 25′ Broad jumps
Min 3- 5 Thrusters @ light
Min 4- Rest
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