CrossFit Metric - CrossFitView Public WhiteboardWarmup (Checkmark) A. General 3 rounds 30 sec Jumping Jacks 30 seconds round 1: Inch worms round 2: scorpions round 3: Spiderman stretch B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while maintaining lock out and retraction in the scap C. Specific 2 sets 20 seconds Double...

CrossFit Metric - CrossFitView Public WhiteboardWarmup (Checkmark) A. General EMOM 6 Odd-8- 15 burpees Even - 10-16 Plate in and outs B. Mobility PNF Pigeon stretch 5 repetitions - 5 seconds contraction, pushing against the floor with your leg - 5 seconds stretch, moving your upper body toward the floor C. Specific 3...

CrossFit Metric - CrossFitView Public WhiteboardWarmup (Checkmark) A. General 2 Sets 1 Min Row 10 Cat Caw 10 PVC Behind The Neck Press 5/5 Single Leg Glute Bridges 5 Kang Squat @ Barbell 10 Superman 5 Squat Jumps C. Specific 3 Hang power snatch 3 Low hang power snatch (below knee) 3 Snatch balance 3 Tempo snatchWeightliftingA:...

CrossFit Metric - CrossFitView Public WhiteboardWarmup (Checkmark) A. General For 4 minutes 30 Seconds Jog/High knees 30 seconds light wallball B. Activation 2 sets 5 Hollow body Band lat pull downs 5 Hollow body Scap pull + press against box C. Specific 10 Bar mu skill transfer: Sit-up drill 10 Jumping BMU (for...

CrossFit Metric - CrossFitView Public WhiteboardWarmup (Checkmark) A. General Bike/Row 30 seconds 25' samson stretch lunges Bike/Row 60 seconds 25' Banded Monster Walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 2 sets 30-45s Single Leg Glute Bridge Hold 5 Tempo squats @ascending + 3sec...

CrossFit Metric - CrossFitView Public WhiteboardWarmup (Checkmark) A. General Continuous Tabata *2 intervals per movement -Bike, Ski, or Row -Beat swings -Scap pulls -Hanging Leg raises (to L-sit) B. Activation 2 sets -7 Banded W-Y -7 Banded T pull aparts -7 Banded DB press’s *Mini band around the elbows. Have athletes actively press out against the...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds @increasing intensity on each round 1 minute Row or Bike 25’ Bear Crawl (There is no movement at all at the spine) 5/5 Dead bug (Hold every rep for 3 seconds) B. Mobility Push-up plank to shoulder extension on parallette...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 30 sec Row or Bike 30 sec: Rd 1: Inch worms Rd 2: Air squats Rd 3: push-up to downward dog B. Mobility Btn tricep stretch with plate 30 sec on / 10sec off x 2 https://youtu.be/SWez7-liB6 4 C. Specific 3 sets @ascending 3 Power cleans...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 1 Min Row 6 Hip Rotations 90/90 6/6Single leg Glute Bridges 10 Hollow Hold 5 Push Up to Down Dog 8 Good Mornings @barbell B. Mobility Goblet Squat + ankle shift 10/side https://www.youtube.com/watch?v=A5E4SgdyTjY C. Specific 40 Monster Walks 10 Backs Squats @emptyWeightliftingA: Back Squat (2 RM) Suggested...