04 Nov CrossFit – Fri, Nov 4
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
15 Cal Row
10 Sup Grip External Rotation with band
5 Wall Slides
6 Barbell Elbow Rotations
5 Strict Presses
30/30 sec Side Plank
C. Specific: Jerk Drills
Focus on a strong but shallow dip
@ empty bar
5 jerk dips
5 tall jerks
5 Split jerks
C2. Specific: Metcon
5 Scap Pull Ups
10 Beat Swings
5 Strict Pull Ups or Ring Rows
5 Kipping C2B or Banded or Jumping
Weightlifting
A: Split Jerk (4 sets
2 Jerk dips @105%
1 Jerk @85%+
Rest 2mins
)
Every 90 sec.
2+2
50%
60%
70%
-2+1-
75%
80%
4 x @85%
Scaling options
Beginner
4 sets @moderate-heavy
2 Jerk dips
2 Jerks
Rest 90 sec
Metcon
B: Metcon (Time)
7 rounds for time
12 CTB
15/12 Cal Row or Bike
TC: 15mins
Scaling options
Beginner
10 Jumping C2B or Ring rows
10/8 Cal Bike or Row
Intermediate
8 Assisted CTB or Pull-ups
15/12 Cal Bike or Row
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