CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 rounds 20 Jumping Jacks 10 Rotating scorpions 10 Scapular Pull-Ups https://youtu.be/FPpTDqBzYVw B. Activation 3 sets 5 Pause strict press* 10 Banded W-Y *Pause for 2 seconds in extension.MetconA: Metcon (Weight)4 sets 12 DB pullovers @heavy 10 Banded face pull Rest 45-60 seconds between sets Hold every rep for 1...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 Rounds 5 Burpees 10 Air Squats 15 Banded Good Mornings B. Mobility Leg Swings 1 rounds 20 reps per leg Front to back Side to Side Arm Circles 20 reps per direction -Forwards -Backwards C. Specific 2 sets 2 Wall Walks 5 Front Squats @Ascending 10 Cal Row @ increasing intensityMetconA: Metcon (AMRAP -...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 30sec Easy Row or Bike 30sec Air Squats 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike 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...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardMetcon (No Measure)Touch'N Go Power Snatch (15-minutes). 3-touch'n go reps x 2-3 sets at each percentage. NO REGRIPPING AT THE BOTTOM. The second and third rep should be received in a deep power position. NO STARFISHING -- IF YOU STARFISH...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Rounds 10 Cal Row 10 Banded Pull Apart 10 Scapula Pull Ups 15 Hollow Rocks B. Mobility Coach's choiceGymnasticsA: Metcon (AMRAP - Reps)Every 5 min. for 3 sets 30 Tall kneeling straight arm lat pull down @ light band Rest 60 seconds 10 Bar Muscle-upsTime...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Rounds 10/10 Side Plank Clamshell 12 Reverse Snow Angels 8 Banded OHS 200m Run B. Mobility 30 sec. Cat/Cow 30 sec Greatest Stretch Right 30 sec Greatest Stretch Left 30sec. Hip 90/90 5 Rep Banded PNF lat. stretch - Contraction for 5 seconds - stretching for 5 seconds C....

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 sets 30sec Row/Bike/Ski 5 RDL Jump @empty bar 10 Rotating T spine squats https://youtu.be/ue3M_kDdX34 B. Specific 3 Hang clean pull 3 Tall power cleans 5 Front rack elbow rotations 3 Tempo power cleans 3 Pause Front squats* *Pause for 2 seconds in the bottom Front rack elbow rotations https://youtu.be/8rqB4j2iUEAWeightliftingA:...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of Three Part A (18-minute clock): 3-min AMRAP each partner of Power Snatch x 5 + Lateral Buprees Over x Bar x 10 (NOTE -- each partner does two 3-minute AMRAP's) REST 2-minutes Part B (15-minute clock) AMRAP Wall Walks One...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 rounds 30sec Row or Bike @increasing intensity on each min 30sec Banded Good mornings B. Mobility World's greatest Stretch 10 reps per side https://youtu.be/8B6k7hYM6Tk C. Specific 3 sets 5/side Jumping bulgarian split squat 10 Alternating Curtsy lunges 50' DB/KB Farmer CarryMetconA: Metcon (AMRAP - Rounds and Reps)Every...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 400m Run 5 Inchworms 200m Run 7 wall slides 100m Run 10 Reverse Snow Angels B. Mobility Lead by coach C. Specific 2 sets 30 sec. High Knee Run 30 Sec. Butt Kicks 9 Hollow banded lat. pull downs 5 Toes to BarMetconA: Metcon (Time)With a Partner 4 rounds for time 400m...