AnnouncementsHi Team! Metric is accepting donations towards the Toy Mountain Campaign and we need your help to collect as many toys as we can until December 15th! Let'sbring smiles to children’s faces on Christmas morning.CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30 Jumping Jacks 10 Glute Bridges 20/20...
AnnouncementsHi Team! Metric is accepting donations towards the Toy Mountain Campaign and we need your help to collect as many toys as we can until December 15th! Let'sbring smiles to children’s faces on Christmas morning.CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 60sec Row/Bike/Run/Ski @ easy 30sec ClamshellSide Plank 60sec...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 10-15 Cal Ski 10-15 Cal Bike 10-15 Cal Row 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 leg, with...
CrossFit Metric - Olympic WeightliftingSnatch Complex (20-mins)Power Snatch + Hang Power Snatch + Overhead Squat Build up to a heavy complex for the day Focus on receiving the bar in a deep-ish power position for the first two reps. Speed under the bar. No star fishing.Clean Complex...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. Game/Fun warm up Med ball mailman https://youtu.be/eUK5UIN2XsY B. Mobility Half kneeling hip flexor stretch 5/5 reps @ 7 sec hold- Glute contraction https://www.youtube.com/watch?v=Hmec1bQBQOE C. Activation 3 sets 6 alternating Lunging wall balls 3 Hang Snatch high pulls + 3 Hang muscle snatch + 3...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 30 Jumping Jacks 10 Table Top Glute Bridges 6 Scorpions 5 Goblet Squat 10 Russian KBS 5/5 Single Arm Row B. Specific All Athletes: - Glide Swing drill https://youtu.be/rW7ZsKmUQKU B. Specific cnt’d Beginner & Intermediate - Jumping Lat to Fly: https://youtu.be/N7PCrTw3TUA - Jumping BMU: https://youtu.be/K8s-2O4Ck8A After...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Tabata Perform 2 tabata intervals/movement - Air squats - Ground to Overhead (plate) - Vertical Jump - Plate in and out* * https://youtu.be/t4HDEEf8jQQ B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Specific 5 RDL 5 Clean Pull w/ Pause (no arm bend) 5 Clean Pull + muscle...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 1 minute Machine 5/5 Greatest Stretch 10 Cuban Press 6 Hip Rotations 90/90 8/8 Clamshell Side Plank 10 RDL @empty bar 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 5 Snatch High Pulls 5 Hang...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A General Amrap 5 minutes 150m Stiff leg row 5 inchworm push ups 15 Hollow Body Lat Pull Down 30 sec HS Hold 5 Beat swings B. Mobility Handstand superman drill 10-15 repetitions https://www.youtube.com/watch?v=Dxb0aGEAMFs *for members who can't go upside down, use a pike position from a box...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Row 3mins @ increasing intensity B. Mobility/Activation Front rack bent elbow stretch 2 x/side 5sec contract + 5 sec relax https://youtu.be/-3S0gZ3xL10 C. Specific (drills) 5 Tall Clean high pulls 5 Tall muscle cleans 5 Tall power cleans, heels elevated 5 Tempo hang Power cleans, pause...