CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3mins Row or Bike @increasing intensity on each min 10 Empty Bar thrusters B1. Specific Jerk - 3 Split Stance Jerk press - 3 Tall Jerk, Forehead height* - 3 Tempo Split Jerk * Heels elevated, body full extended B2. Specific Power Clean -...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 60 seconds Machine/jog @Low intensity 10 Rotating scorpions 10 Muscle snatch 10 btn Snatch push press B. Snatch Activation 3 Snatch deadlift 3 Tall snatch high pull 3 Tall muscle snatch 3 Overhead squat 3 Deep squat muscle snatch: https://youtu.be/wzB4lKbzEZU C. Snatch drills 5 Tempo...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 400m Run 250’ shuttle run (25’) 50’ lunge + twist 7 Push-up to downward dog 7 Pause ring rows B. Mobility PNF lat stretch on floor 10 rep/arm - Contraction for 7-10 seconds - stretching for 10 seconds https://www.youtube.com/watch?v=2F-wH4sDFho C. Specific Give some time to play...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 60 seconds Row/Bike/Run/Ski @Easy 10 Barbell good mornings 10 Samson lunges B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have the athlete elevate the...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 10 Glute Bridges 20 sec. Glute Bridge Hold 10 Reverse Snow Angels 5 Push Up to Toe Touch 10 Ground to OH 5 Paused Plate SquatsWeightliftingBack Squat (7 x 1 @90%+ ) TC: 18 mins Score: Weight Scaling Options Beginner 7 x 2 Intermediate As...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 200m Run 10 Toy Soldier 5 Inch worms 10 RDL 20 sec Supinated Grip Dead Hang 5 High Hang Muscle Clean B. Specific (Drills) - 5-7 Vertical jumps, hands on hips - 5-7 Vertical jumps, with barbell — - 5-7 Tall clean (power) - 5-7 Hang clean -...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 round 60sec Row/Bike/Ski 6/6 Single leg Glute Bridges 12 Hollow Rocks 6 Paused Chest Rows 10 Banded behind the Neck Press 6 Banded OH Squats B. Mobility Barbell Trap smash 1 x 30-40 secs/side (moving arm) https://youtu.be/8DQQJpTlYG8 C. Specific: Focus on bar path 3 Segmented...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 400m jog into 2 rounds 30 Banded Monster Walks 5/5 Front foot elevated, front rack split squats* 10 Ground to OH 30 sec. Plank Reach C. Metcon Prep 2 rounds 100m Run 5 russian kb swings + 3 Full swings 6 Pull-ups/Jumping pull ups*WeightliftingFront Squat (E2MOM for 10...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds Partner A: 250m/200m row Partner B: 10 scapular pull-ups 10 beat swings 15 hollow rocks B. Mobility 2 rounds 15 Good mornings 8 Banded hollow pulls 10 Cat cows 10 Glute bridgesMetconTeam Workout (3 Rounds for reps)5-minute AMRAP, 3 sets: 15/12 Calorie row each 8 Bar muscle ups 15 Synchro...