31 Oct CrossFit – Mon, Oct 31
CrossFit Metric – CrossFit
Warm-up
A. General
1min Easy Row or Bike
30sec Scorpion
1min Moderate Row or Bike
30sec Full squat T-spine rotation
1min Hard Row or Bike
B. Mobility
10 Hip 90/90
10 Cat Cow with wrist stretch
C. Specific
2 sets
-10/10 Banded monster walks
-4 Jumping tempo squats @4sec down @empty barbell
Weightlifting
A: Back Squat (4 x 1 @90-95%
)
Warm Up Sets (every 90 sec.)
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 85%
Working Sets (Every 2 min.)
4×1 @ 90-95%
Scaling options
Beginner
4 x 2 @ controlled descent
Intermediate
@92-95%
Metcon
Metcon (4 Rounds for time)
Every 4 minutes for 16 mins
2 rounds
10 Cal Row
10 Front Squat 115/75 lbs
*Barbell starts from the ground*
Scaling options
Beginner
6 Cal Row
10 Front Squat @ light
Intermediate
10 Cal Row
10 Front Squat @75/55 lbs
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