18 Mar CrossFit – Sat, Mar 18

CrossFit Metric – CrossFit

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Warm-up

A. General

‘Coach says’

Just like Simon says but with ‘Coach says” and Crossift warm-up movements. For an added warm-up and spice to the game you can have athletes on a machine or doing jumping jacks in place between coach says.

Make sure you include at least two dynamic shoulder mobility movements within

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

Metcon

Metcon (Time)

For Time

resting 2 minutes between rounds

RND 1

30 DB Step-ups over 2×50/35 lbs

40 Burpee box jump 24/20″

50 DB Deadlifts 2×50/35lbs

RND 2

50 DB Deadlifts 2×50/35lbs

40 Burpee box jump 24/20″

30 DB Step-ups over 2×50/35 lbs

RND 3

30 DB Step-ups over 2×50/35 lbs

50 DB Deadlifts 2×50/35lbs

40 Burpee box jump 24/20″
TC: 30 minutes

KG: 25/15

Score: Total Time, minus 4 mins

Intermediate

30 DB Step-ups over 35/25 lbs x 2

40 Burpee box jump @ 24/10″

50 DB deadlifts @ 35/25lbs x 2

a: Team Version (Time)

In teams of 3

6 rounds of

40 Burpee BJO 24/20″

–

Amrap

10 Synchro DB Deadlifts 2×50/35lbs

10 Synchro DB Lunges 2×50/35lbs

Rest 1 min between rounds
While partner 3 is performing 40 BBJO, partner 1 & 2 perform in a synchronized fashion, 10 DB deadlifts and 10 DB lunges. When Partner 3 is done with the BBJO, athletes will take a 1 min rest. For round 2, partner 3 will join partner 1 on the amrap while partner 2 performs the BBJO.

b: Metcon (AMRAP – Rounds and Reps)

Score 2: Total rounds & Reps on synchro work

Extra Accessory

Accessory (Checkmark)

In teams of 2

2 sets

15/15 Single leg Lateral medball toss*

15 Glute bridges hold + Medbal overhead pass.

*15 tosses each athlete, 30 total tosses per leg

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