23 Jan CrossFit – Mon, Jan 23
CrossFit Metric – CrossFit
Warmup (Checkmark)
A. General
2 Rounds
30 Jumping Jack
30 sec. Glute Bridge Hold
6/6 Single Leg Glute Bridges
10 Hollow Rocks
10 Band Pull Apart
6/6 Half Kneeling LandminePress
* https://www.youtube.com/watch?v=ORoOn93dnh4
B. Specific
Push Jerk Drills
5 Elbow Rotations
5 Behind the neck DipHold (2s)
5 BTN Dip + Pause + Press
5 Drop Jerk
5 Push press from the split
3 Push or Split Jerk (2 sec pause @catch)
3 Push/Splitjerks @ light weight
Weightlifting
A: Push Jerk (Jerk (athlete’s choice on style)
Every 2 minutes for 10 minutes
3 @70-80%
)
Every 2 min
Score: Weight
Scaling Options
Beginner
3 @ light
Intermediate
As Written
Perform
E2MOM x 5
3 @80%, accross
Metcon
B: Metcon (Time)
4 rounds, for time
40 wall balls @14/10 lbs
30 Box jump + step down @24/20″
20 DB snatch @50/35 lbs
KG:6/4, 22.5/15 KG
TC: 20 min
Score: Time
Scaling Options
Beginner
30 wall balls @10/8 lbs
20 Box jump + step down @20/plate”
10 DB snatch @25/15 lbs
Intermediate
30 wall balls @14/10 lbs
20 Box jump + step down @24/20″
20 DB snatch @35/25 lbs
Perform
5 rounds @RPE 7
40 wall balls @14/10 lbs
30 Box jump + step down @24/20″
20 DB snatch @50/35 lbs
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