24 Jan CrossFit – Tue, Jan 24

CrossFit Metric – CrossFit

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Warmup (Checkmark)

A. General

2 Sets

30 sec Shuttle Run

10 Goblet Good Morning

6/6 Single Arm Bent Over row

5 Push Up to Down Dog

10 Scapula Pull ups

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

C. TTB timing drill (Pre-Power)

3 sets

3 Pause V-ups*

5 TTB timing drill

*Pause in the hollow position on the way down for 2 seconds, then TnG on the hands and feet on the floor into the next rep simultaneously.

A: Metcon (Time)

5 rounds for time

15 Deadlift @135/95

12 CTB

8 Burpees to target

KG: 60/45 Kg
TC: 15 min

Score: Time

Perform

5 rounds for time

25′ DB Front Rack Lunges @2×50/35 lbs

12 CTB

8 Burpees to a target

B: Power (AMRAP – Reps)

5 sets

5 TTB

Rest 30 seconds

6 Slam balls @ 50/30 lbs

Rest 30 seconds

10 Hard pulls on the Rower @damper 10

Rest 60 seconds

KG: 22.5/14 KG

TC: 16 min

Score: Max Wattage

Scaling Options (all rest the same)

Beginner
– 5 Hanging Knee Raise

– 6 Slam balls @ light

– 10 Hard pulls on the Rower

Perform

6 sets

3 BMU

Rest 30 seconds

6 Slam balls @ 50/30 lbs

Rest 30 seconds

10 Hard pulls on the Rower @damper 10