02 Dec CrossFit – Fri, Dec 2
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
30 Jumping Jacks
10 Table Top Glute Bridges
6 Scorpions
5 Goblet Squat
10 Russian KBS
5/5 Single Arm Row
B. Specific
All Athletes:
– Glide Swing drill
https://youtu.be/rW7ZsKmUQKU
B. Specific cnt’d
Beginner & Intermediate
– Jumping Lat to Fly: https://youtu.be/N7PCrTw3TUA
– Jumping BMU: https://youtu.be/K8s-2O4Ck8A
After these drills, athletes will set up their stations for the BMU or modifications.
Gymnastics
A: Metcon (Time)
For time
50 KBS 24/16kg
30 Bar Muscle-ups
TC: 10 min
Score: Time
Scaling Options
Beginner
30 KBS @ 12/8KG
30 Assisted Strict Pull Ups
Intermediate
50 KBS @ 16/12KG
30 Jumping BMU
Perform
50 Cal Echo Bike
50 Bar Muscle-ups for time
Metcon
B: Metcon (4 Rounds for time)
E4MOM x 4
100 Double-unders
20 Step ups 24/20” + 1 x 50/35lbs
KG: 22.5/15KG
Score: Times
TC: 16 min
Scaling Options
Beginner
E3MOM x 4
60 Single unders
16 step ups @ 20”
In the remaining time, active recovery on Bike or Rower
Intermediate
E3MOM x 4
60 Double unders or 100 Single Unders
20 step ups @ 24/20 @ 1×35/25
In the remaining time, active recovery on Bike or Rower
Perform
E3MOM x 4
100 Double unders
20 step ups @ 24/20 @ 1×50/35
In the remaining time, active recovery on C2 Bike in Calories
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