CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 60s Row @ increasing intensity 10 Rotating Scorpions 10 Rotating 90/90 hip stretch B. Mobility B1. T-spine extension on wall 6 x 10 sec stretch, breathe heavily while holding the stretch https://www.youtube.com/watch?v=Lr0jrKKkQ2M B2. PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General “Tubthumping” Put on Chumbawamba's song Tubthumping. Start doing either jumping jacks, high knees or butt kicks the whole song. But anytime you hear "I get knocked down” you lay down on the floor. When you hear "but I get...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2-3 rounds 30-50 Single/Double-unders 10 Air / Front squats @ empty bar 5 Plank to downward dog B. Specific Drills: Focus on third pull for clean and dip + Drive for jerk SPLIT Jerk: - Elbow rotations (back rack + front rack) - strict press...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 200m jog 4/4 Windmill @ light or moderate DB 8/8 Unilateral Band lat stretch + pull down 12 Air squats B. Specific Drills: Focus on Timing of second pull - Snatch Lift offs (look for torso maintaining its position) - Snatch Halting...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 Shuttle runs 25’ Walking lunges 25’ Inchworm 25’ Duck walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 3 sets 25’/25’ Banded monster walks 5-3-1 Squats @Asecending Tempo 4.1.X.1WeightliftingBack Squat (4 @80% 3 @85% 2 @87% 4 @85% 3 @87% 2 @90% Rest...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Wall ball Partner warmup - Chest toss - Lateral toss - Wall ball toss B. Mobility PNF Front rack mobility 5 reps per side -contract 3sec -stretch 3sec https://youtu.be/hTNIJLT3_us C. Specific Drills: Focus on maintaining shoulders on top/in front of the bar - Clean lift off -...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Amrap 5 minutes Row 8/6 Cals 6 Samson stretch lunges 6 Band Y pull + Band OHS B. Gymnastics Specific Practice box kipping or circle drills 5 mins: https://youtu.be/iKnI2StFvss https://youtu.be/HI6EcmPDV7A https://youtu.be/mn-kqa68LXk C. Metcon Specific 2 sets ascending 3 Back squats 3 Snatch grip...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 400m Run @ easy B. Mobility B1. Front rack stretch 60 seconds Inhale contract Exhale relax & stretch https://www.youtube.com/watch?v=vEcXOdAYOHE B2. Quadruped calf pedals 60 seconds https://youtu.be/Ohyf69vbHbA C. Specific 2 sets 200m run @ medium pace 50’ A skips 50’ Butt kicks 100m run @ hard Then: 3 hang clean...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30sec Row or Bike @increasing intensity 30 sec jump rope 10 Banded Good mornings 10 Hollow rocks B. Mobility 2 x 10 PVC shoulder dislocates C. Specific Ring muscle up pull downs + negatives 5 x 3-4 https://youtu.be/-Hc-3AzobrQGymnasticsGymnastics (Checkmark)Negative Ring Muscle-ups 5...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 200-400m jog 10 Rotating scorpions 10 World greatest stretch https://www.youtube.com/watch?v=-CiWQ2IvY34 10 Bent over Rows, Snatch grip B. Hang snatch drills Hang snatch Deadlift + Hang snatch high pull 3 x 3+3 C. Specific (metcon) 5 Beat swings 5-10 TTB drill: https://youtu.be/O9y2LxpcdRg 5-10 TTB...