CrossFit – Wed, Oct 26

CrossFit Metric – CrossFit

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Warm-up

A. General

2 sets

9/7 cals

5 Inch Worms

8 Spider man Stretch

30 Monster Walks

10 Rotations 90/90

B. Mobility

20 secs Russian baby makers

20 sec hip opener right

20 sec hip opener left

C. Specific (metcon)

EMOM 3 minutes row

20 seconds @ hard

40 seconds @ recovery

Deadlift:

5 Stiff leg deadlift @ empty bar

5 Halting deadlift (pause below the knees on the way down)

5 Deadlifts

Weightlifting

A: Back Squat (Every 30 seconds for 5 mins
2 @ 30%
)

TC: 5 min

Score: Weight

Scaling Options

Beginner:

EMOM 5

3 Tempo back squats

3.1.X.1

Intermediate & Perform

As written

Metcon

B: Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes

2 rounds

15/12 Cal Bike/Row

15 Deadlifts 185/135lbs

KG: 85/60 KG

TC: 20 min

Score: Fastest Round

Scaling Options

Beginner

2 rounds

12/10 Cal Bike/Row

15 Deadlifts @ 115/75lbs

Intermediate

2 rounds

15/12 Cal Bike/Row

15 Deadlifts @ 135/95lbs

Perform

Every 5 minutes for 20 minutes

2 rounds

15/12 Echo Cal Bike

50′ Sled Push @heavy, walking

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