10 Nov CrossFit – Thu, Nov 10
CrossFit Metric – CrossFit
Warm-up
A. General
2 Sets
5/5 Greatest Stretch
5 Upward Dog to Downward Dog
10 Glute Bridges
10 Paused Plate Squats
10 Plate Good Mornings
30 sec. No Push Up Burpees
B. Mobility and Activation
3 sets
6 x 90/90 hip rotations
2 Back squat + 1 Pause Squat + 2 Back squats @increasing weight
4-6 Pistol progression
Pistol Progressions
High box step ups
Pistol to a box
Heel lock: https://youtu.be/RldhUF8Ezu0
Band assisted: https://youtu.be/ctu2K33Gxlg
Counter weight: https://youtu.be/odGxYBD3n6A
Heel elevated: https://youtu.be/YSNnLjvT95w
Weightlifting
A: Back Squat (EMOM 8minutes
4 reps @50%, Execute for speed
)
TC: 8 min
Score: Weight
Scaling Options
Beginner
@ Fast weight across
Intermediate
As Written
Perform
N/A
Metcon
Metcon (Time)
10 Rounds for time
10 Deadlift 135/95 lbs
10 Pistols
KG: 60/45 KG
TC: 15 min
Score: Time
Scaling Options
Beginner
10 Deadlift @95/65
12 Bodyweight lunges
Intermediate
10 Deadlift @115/75
10 Heel Lock Pistols or Pistol to Box
Perform
N/A
Extra Accessory
Metcon (Checkmark)
3 sets
15 V-ups
15 Hollow body rocks
10 V-ups
10 Hollow body rocks
5 V-ups
5 Hollow body rocks
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