CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 5 minutes Run or Row B. Mobility B1. Soft tissue mobilization With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Plantar Fascia (feet arches) B2. 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific 3 sets 50’ Butt kicks + 50’ sprint @ gradually increasing...

CrossFit Metric - Olympic WeightliftingPower Snatch (30-minutes)Power Snatch Drills --- coach lead Then: 10-singles at 50% 8-singles at 60% 6-singles at 70% 4-singles at 75% 2-singles at 80% Every rep should look the same. Make contact, speed under the bar, no star-fishing.Power Clean (15-mins)Power Clean Drills --- coach lead Then: 3-singles at 135/95 on...

CrossFit Metric - CrossFitView Public WhiteboardWarm-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...

CrossFit Metric - CrossFitView Public WhiteboardWarm-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...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 3 Inchworms 10 rotating scorpions 5 Deep squat T spine rotations 10 air squats B. Activation 10/10 Banded monster walks 5/5 Single leg glute bridge 4 Tempo Back squats @3 seconds downWeightliftingBack Squat (12 x 2 @60% Rest 30 seconds)TC: 15 Minutes Score: Load Scaling...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 10/8 Cal Row 10 Deep squat T spine rotations 20/20 Sec Side Plank 8/8 Single Leg Glute Bridges 10 Rotating scorpions 8 RDL @Barbell 8 Bent Over Row 5 Front SquatsWeightliftingClean Drills (Checkmark)1. Rack Delivery Drill 2. Tall Muscle clean 3. High hang Power clean 4. Low hang...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 30 sec jump rope 10 Beat swings 10 Plate Good Mornings 10 ReverseLunges B. Activation 2 sets 8 Hollow banded lat pull-downs 8 Pause ring rowsGymnasticsGymnastics Pulling (Weight)Strict chin ups 5 x 5 @ bodyweight Rest 30 seconds between sets Rest 2 minutes after 5 sets,...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 30 Jumping Jacks 5/5 Cossack Squats 60 sec Glute bridge march 10 Plate Squats 10 Banded Pull Apart 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 6 Snatch RDL 6 Tall muscle Snatch 6 OHS 6 No...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 200m run/400m Bike 10 push-ups 10 air squats 10 sit-ups B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific Running Drills 2 x 50’ A skips 2 x 50’ B skips 2 x 50’ Butt kicksMetconMetcon (AMRAP - Rounds and Reps)AMRAP 30minutes 800m Run/1600m Bike 30 Push-ups 400m...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 'Coach says' Just like Simon says but with 'Coach says" and Crossift warm-up movements. For an added warm-up and spice to the game you can have athletes on a machine or doing jumping jacks in place between coach says. Make...