CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 rounds 200m Run @ increasing intensity 10 Rotating scorpions 10 Jumping push-ups / kneeling jumping push-ups 10 Alternating DB floor press @ light* *Work on triceps engagement B. Mobility 90/90 hip stretch 60sec per side C. Specific Metcon 100m Row @ easy 5 Back squats 100m row @...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardMetcon (Weight)Snatch Complex (20-minutes): Hang Squat Snatch + Hang Power Snatch + Overhead Squat NOTE -- Hang from above the knee Build up to a heavy complex for the day. If you miss twice, drop the weight by 20# and continue...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 rounds 10 BB good mornings 10 Alternating box step ups 50 Single unders* *Every 10 reps attempt a double-under or a triple under B. Mobility B1. World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 B2. PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 rounds @increasing intensity -1 min Row or Bike -30sec Banded lat pull-downs -30sec Hollow body rocks B. Specific Ring Muscle up progression 2 sets: Beginner: -5 False grip Ring rows -5 Pause ring dips/Hand release push-ups Intermediate: -1 Ring/Bar mu negative as slow as possible -5 Ring beat...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 sets 10/8 Cal Row Sprint 10 Alternating curtsy lunges 5/5 Single leg Glute Bridge B. Mobility Goblet Squat + ankle shift 10/side https://www.youtube.com/watch?v=A5E4SgdyTjY C. Specific (Metcon) 10 Forward lunges 10 RDL @ empty bar 30 Single or DU 6 Box Step ups 6 Deadlifts @ weight 10-20 Singles or DUGymnasticsA:...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Sets 30 sec High Knee Run 3 Inchworms 10 Banded External Rotations 10 Banded Rows 30 sec But Kicks 10 Hollow RocksGymnasticsA: Metcon (8 Rounds for reps)Strict pull up 8 x 20 seconds on 40 seconds offTC: 8 min Score: Reps Scaling Options Beginner Banded Lat Pull Down...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Sets 30 Jumping Jacks 10 Hip Rotations 90/90 10/10 Side Plank Hip Lift 8/8 Single Leg Glute Bridges 30 Monster WalksWeightliftingA: Back Squat (5 x 5 @80%)Every 2 Min. Warm Up Sets 5 @50% 5 @ 60% 5 @ 70% Working Sets 5 Sets 5 @ 80% Tempo: 40X1MetconB:...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 sets 1 min Row 10 Reverse Snow Angels 16 Plank Shoulder Taps 5 Push Up to Down Dog B. Mobility Lead by Coach C. Upper body activation 2 sets 4 Banded pull aparts 4 Banded Strict Press 20 sec Handstand HoldGymnasticsA1: Metcon (AMRAP - Reps)5-minute AMRAP Max...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardMetcon (Weight)Snatch Complex (20-minutes) Squat Snatch + Power Snatch + Overhead Squat All reps are touch & go --- NO REGRIPPINGMetcon (Weight)Clean & Jerk Complex (20-minutes) Squat Clean + Power Clean + Split Jerk All reps are touch & go --- NO REGRIPPING...