CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 5/5 Greatest Stretch 5 Upward Dog to Downward Dog 10 Glute Bridges 10 Paused Plate Squats 10 Plate Good Mornings 30 sec. No Push Up Burpees B. Mobility and Activation 3 sets 6 x 90/90 hip rotations 2 Back squat + 1 Pause Squat +...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: cuban press round 3: Reverse plank B. Specific Jerk Activation 2 sets 3 push-up to downward dog 7/7 Banded Archer rows 5 Push press 5 push jerks Tips for jerk: https://youtu.be/wlvGp8hvO0s C. Specific...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 10 Hip 90/90 Rotations 7/7 Single leg RDL @empty bar 10 Rotating T spine squats 10 PVC Behind the Neck Press 5 Push Up to Down Dog 20 sec. Handstand Hold B. Specific 2 sets 5 Snatch lift offs 5 Hang Snatch pull 5 OH...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 10 rotating scorpions 10 Push Ups 20 Hollow rocks 10 Table Top Glute Bridges 10 Ankle Rocks 5 Aggressive Ring or bar beat swings 30 sec. SU/DUGymnasticsA: Metcon (4 Rounds for reps)4 sets 5 DB Glute Bridge Floor Press 2x50/35lbs 3-5 Ring or Bar Muscle-ups 5-7...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 6mins Row @top of every 2 mins: 5 Banded rows + 10 Good Mornings B. Mobility Single leg deficit calf raise 30 sec/side https://youtu.be/yEISAXTM680 C. Specific 3 sets 10 KB SDHP 15 sec/leg of single leg plate hops 5 Beat swings + 5 V-ups 6 Alternating Cossack...
CrossFit Metric - Olympic WeightliftingPower Snatch Complex (20-mins)Snatch pull to pubic bone contact (up on toes and small shrug, but do not bend arms) Power Snatch (no re-gripping at the bottom) 1+1 --- build to a heavy lift for the dayPower Clean Complex (20-mins)Clean pull to upper...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General EMOM x 9 1. 100m Run 2. 30sec Banded good mornings 3. 30sec low box jumps B. Specific 3 sets -10 Kettlebell swings -5 hspu -25ft butt kicks C. Ramp up Build up the deadlift to 3 reps @ slightly heavier than working weightMetconA: Metcon (Time)With...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 15 Cal Row 10 Sup Grip External Rotation with band 5 Wall Slides 6 Barbell Elbow Rotations 5 Strict Presses 30/30 sec Side Plank C. Specific: Jerk Drills Focus on a strong but shallow dip @ empty bar 5 jerk dips 5 tall jerks 5 Split jerks ...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30 Jumping Jacks 10 Scorpions 8/8 Single Leg Glute Bridges 10 Cuban Press 10 Beat swings 10 Kb Swings 5 Squat Jumps B. Specific 5 min. of skin the cat progression Set rings up at the floor like in the video and have athletes use it...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 5/5 Greatest Stretch 10 Rotating T spine squat 5/5 Single Leg RDL 30 sec. Wall Sit 15 Hollow Rocks B. Specific 5 Front rack elbow rotations 3 Hang clean pull high pull 3 Tempo power cleans 3 Pause Front squats (2 sec. in the bottom) - 3 Squat...