29 Nov CrossFit – Tue, Nov 29
CrossFit Metric – CrossFit
Warm-up
A General
Amrap 5 minutes
150m Stiff leg row
5 inchworm push ups
15 Hollow Body Lat Pull Down
30 sec HS Hold
5 Beat swings
B. Mobility
Handstand superman drill
10-15 repetitions
https://www.youtube.com/watch?v=Dxb0aGEAMFs
*for members who can’t go upside down, use a pike position from a box or even from the floor.
C. Specific
5 box jumps, step down
5 pike HSPU
5 Box jumps
5 Pike HSPU
5 Box jump
5 HSPU against wall/Pike HSPU
5 box jumps
Gymnastics
A: Metcon (Time)
For time
50 Box Jumps 24/20″
30 Kipping HSPU*
*Add deficit if possible – 4”/2”
TC: 10 min
Score: Time
Scaling Options
Beginner
30 Box Jumps / Step up
30 DB Push Press @ Heavy
Intermediate
50 Box Jumps @ 24/20
30 Kipping or Pike HSPU
Perform
50 Cal Row
50 Deficit Kipping HSPU for time @4”/2′
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
16 Wallballs 20/14 lbs
12 Cal Row
8 CTB
TC: 14 min
Scaling Options
Beginner
16 wallballs 14/10 lbs
10 cal Row
8 Jumping Pull Ups
Intermediate
16 wallballs 16/12 lbs
12 cal Row
8 Pull Ups
Perform
Amrap 10
16 wallballs 20\14 lbs
12 cal Row
8 CTB
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