25 Mar CrossFit – Sat, Mar 25
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 btn snatch thrusters
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
10 Banded OH squats
10 Scap pulls
10 Beat swings
Then,
3 sets
Snatch high pull + Snatch + 3 OHS@Ascending
Metcon
Metcon (Time)
6 rounds for time
10 Overhead squats 135/95lbs
20 TTB
40/36 Cal Row
TC: 26 minutes
KG: 60/43
Score: Time
Scaling Options
Beginner
8 Overhead Squat @ empty bar/light
16 Hanging knee raises
32/28 Cal Row
Intermediate
10 overhead squats @ 95/65lbs
15-20 Swinging leg raises
40/36 Cal row
Perform
5 rounds For time
10 OHS @ 135 lbs
20 GHD sit-ups
40 Bar facing burpees
TEAM VERSION (Time)
Teams of 3
8000m Row
Partners must switch every time they perform 1 round of
10 Overhead Squats 135/95lbs
20 TTB
TC: 40 Minutes
KG: 60/43
Score: Time & Rounds
Partner 1 starts on the row, while Partner 2 performs a round and partner 3 rests. Once partner 2 has competed his round, he will move onto the rower, partner 3 will perform his/her round and partner 1 (coming off the rower) will rest.
Extra Accessory
Core (Checkmark)
3 sets
10 Psoas march
20 Hip extension on GHD @bodyweight*
Rest 60 seconds between sets
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