03 Nov CrossFit – Thu, Nov 3
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
30 Jumping Jacks
10 Scorpions
8/8 Single Leg Glute Bridges
10 Cuban Press
10 Beat swings
10 Kb Swings
5 Squat Jumps
B. Specific
5 min. of skin the cat progression
Set rings up at the floor like in the video and have athletes use it at each end range for stability.
The goal is to keep tension the whole way through . Use spotters if possible.
For beginners who cannot pass through, use this session to see just how high they can “ball up” the goal for these athletes should be to turn the pelvis over as their knees roll upward.
C. Specific (Metcon)
9 Inchworms (straight legs)
9 DB Deadlifts
5 DB burpees
5 DB hang cleans
5 Demon press
—-
6 step ups
6 weighted step ups
6 box jumps, step down
Gymnastics
A: Metcon (Checkmark)
Every 90sec x 5 sets
1-3 Skin the cat
Score: For quality
TC: 8 mins
Scaling options
Beginner & Intermediate
5 x 1-3 Ball ups
Metcon
B: Metcon (Time)
21-15-9
Demon press 2×50/35lbs
After each set perform
10 DB Step up overs
10 Box jumps 24/20”
TC: 12mins
Scaling options
Beginner
Demon press @ light (2DBs)
10 Box step up overs, unweighted
10 Jump over DBs after each round
Intermediate
Demon press @ 2×35/25lbs
10 DB step up overs
10 Box jumps after each round
@24/20″
Sorry, the comment form is closed at this time.