01 Dec CrossFit – Thu, Dec 1
CrossFit Metric – CrossFit
Warm-up
A. General
Tabata
Perform 2 tabata intervals/movement
– Air squats
– Ground to Overhead (plate)
– Vertical Jump
– Plate in and out*
* https://youtu.be/t4HDEEf8jQQ
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Specific
5 RDL
5 Clean Pull w/ Pause (no arm bend)
5 Clean Pull + muscle clean
5 Power Clean from Power + Strict press
5 Hang Power Clean + Pause + Jerk
5 Power Clean and Jerks
Plyometrics
Tall Box Jumps 5 x 3
Goal is to be as powerful as possible in every jump!
Rest 90 sec after each round
10 min TC
Metcon
B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
TC: 6 minutes
Score: Time
Scaling Options
Beginner
30 clean and jerks for time @ light
Intermediate
30 clean and jerks for time @ 95/65lbs
Perform
As Written
Conditioning
C: Metcon (Time)
Row
For total time
5 x 200m sprint
30 seconds rest between intervals
TC: 12 minutes
Scaling options:
Beginner:
5 x 1:00 @ RPE 9, rest 30 seconds
Intermediate:
As written
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