24 Mar CrossFit – Fri, Mar 24
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
5/5 Greatest Stretch
30/30 sec Side Plank
10 Hamstring Bridge
30 sec High Knee Run
30 sec Butt Kicks
10 Scapula Pull Ups
10 Hanging strict knee raises
5 Tempo Push Ups
B. Mobility
Wall slides
10 repetition slow and controlled
https://www.youtube.com/watch?v=VUOVGr8cao0
C. Specific (Metcon)
2-3 x 4/4 Pistol drill
Pistol
Beginner: Single leg Squat to a box
Intermediate: Banded pistols, Heel raised pistol
Advanced: Box elevated pistol (higher ROM)
Gymnastics
Gymnastics (AMRAP – Reps)
3 rounds
3/3 Rope Rows with feet on bench
1-3 Rope Climb
*3/3 = 3 with Left hand on top, 3 with right hand on top
TC: 10 minutes
Score: Reps of Rope Climb
Scaling Options
Beginner
3 x 2-3 Lying rope pulls to standing
Intermediate
3/3 Rope Rows
1 Rope Climb or Half rope climb
Perform
As written
Metcon
Metcon (Time)
10 rounds for time
10 Pistols
10 Burpees
RX+ Weighted pistols @ 16/12KG KB
TC: 15 minutes
KG: 43/30
Score: Time
Scaling Options
Beginner
7 rounds
10 Pistol onto box
Intermediate
6-10 Assisted pistols
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