25 Jan CrossFit – Wed, Jan 25
CrossFit Metric – CrossFit
Warmup (Checkmark)
A. General
2 sets
1 min Row
5/5 Greatest Stretch
6/6 side lying clam shell
10 Reverse Snow Angels
10 alternating cossack squats
30 sec HS Hold
B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
C. Specific
2 Sets
30 Monster Walks
6 Tempo back squats @50 and 60% (4.1.X.1)
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Strength
A: Back Squat (Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
3+ is a max effort
)
TC: 9 min
Score: Weight
Scaling Options
Beginner
3×3 @ ascending weight
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
10 rounds for time
10 HSPU
10 Front Squat @135/95 lbs
15/12 Cal Row
KG: 60/45 KG
TC: 20 min
Score: Time
Scaling Options
Beginner
6-8 rounds
10 DB Push Press 25/15lbs
10 Front Squat @75/55 lbs or empty bar
10/8 Cal Row
Intermediate
10 Piked HSPU
10 Front Squat @115/75 lbs
15/12 Cal Row
Perform
As Written
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