28 Oct CrossFit – Fri, Oct 28

CrossFit Metric – CrossFit

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Warm-up

A. General

3 rounds @increasing intensity on each round

1 minutes Row or Bike

10 Alternating Dead bugs

10 Table Top Glute Bridges

10 Alternating Bird dogs

10 Banded Pull Apart

30 sec. Handstand Hold

B. Specific

2 sets

10 Scap pulls

10 Scap push

15 Straight Arm Lat Pull Downs

Gymnastics

A: Metcon (Weight)

4 sets

5 Floor Press

10 Strict Ring Dips

10 Banded Triceps Extension

Rest 90sec. to 2 min

TC: 15 min

Score: Weight

Scaling Options

Beginner

Band assisted Push ups/On knees

Intermediate

Assisted Ring dips

Perform

5 sets

3 Weighted dips

3 Tempo dips @3.2.X.1

3 Speed dips

30 cal Recovery Row

Metcon

B: Metcon (3 Rounds for time)

0:00 — 6:00:

3 rounds

200m Run (or 15/12 Calorie Row)

10 Strict HSPU

6:00 — 12:00

3 rounds

15 TTB

10 DB hang cleans 2×50/35 lbs

12:00 — 18:00

3 rounds

8 DB Step ups 2×50/35 lbs, 24/20″

3 Wall Walks

TC: 18 min

Scaling Options

Beginner

—2 rounds

200m Run

10 Strict Press 2×25/15lbs

—3 rounds

10 Hanging Knee Raise

10 DB hang cleans 2×25/15 lbs

—3 rounds

8 DB Step ups 1×25/25lbs

50′ DB OH Carry 2×25/15

Intermediate

3 rounds

200m Run

10 Pike HSPU / 3-5 Strict HSPU

3 rounds

15 Toes to eye level

10 DB hang cleans 2×35/25 lbs

3 rounds

8 DB Step ups 2×35/25 lbs

2 Wall climbs

Perform

As written (5 min windows)