15 Mar CrossFit – Wed, Mar 15
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
60 seconds Row @Low intensity
10 Alt. V-Ups
10 Rower Curls
B. Activation
2 sets
30-45 sec chair hold against wall
8 Band squat pull through
8 Banded sumo deadlift*
*Band attached to rig pulling pvc or empty bar away
https://youtu.be/VsbMhiiMRHk
C. Specific (Metcon)
Go through 1 round, 10 reps of each movement
Weightlifting
Sumo Deadlift (EMOM 6 mins
2 Sumo Deadlifts @ 75%)
TC: 6 mins
Scaling Options
Beginner
Technically sound weight
Intermediate
As written
Perform
N/A
Metcon
Metcon (3 Rounds for time)
Every 6minutes for 18minutes
40/35 Cal Row/ 400m Run
40 KBS 32/24kg
40 TTB
Sorry, the comment form is closed at this time.