26 Oct CrossFit – Wed, Oct 26
CrossFit Metric – CrossFit
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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