22 Nov CrossFit – Tue, Nov 22

CrossFit Metric – CrossFit

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Warm-up

A. General

60sec Row/Bike/Run/Ski @ easy

30 Banded good mornings

60sec Row/Bike/Run/Ski @ Moderate

30 “IYT”

60sec Row/Bike/Run/Ski @ Hard

B. Specific

2 rounds

3 Cleans @increasing weight

3 ring dips (or push-ups/box dips)

rest 30sec-1min

2 rounds

3 Deadlifts

3 HSPU (or DB push press/piked hspu)

Metcon

A1: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Rest 5 minutes then perform A2

A2: Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
Elizabeth cut off: 7 min

Diane cutoff: 18 min (TC = 6 mins)

Intermediate

Clean @115/75 lbs

Assisted Ring Dips

–

Deadlift @185/125 lbs

Pike HSPU

Accessory

Metcon (Weight)

EMOM 10minutes

Min 1: 100m KB Farmers carry* 2×24/16 kg

Min 2: 20 Sit-ups

*4x Room Length
Scaling Options

Beginner

Min 1: 50m KB Farmers carry 2×16/12kg

Min 2: 10 sit-ups

Intermediate

Min 1: 100m KB Farmers carry 2×20/16kg

Min 2: 15 sit-ups