CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 sets 20 sec Machine @increasing oace 6 Inch worms B. Mobility 30 sec. Spider Man Stretch Right 30 sec. Spider Man Stretch Left 30 sec. Cat/Cow 30 sec. Side Lying T-Spine Rotation Right 30 sec. Side Lying T-Spine Rotation LeftGymnasticsA: Metcon (No...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 1 round 400m Run 7/7 Single leg Snatch Grip RDL @empty bar 10 Rotating Scorpions 10 Alt. OH Lunges @empty bar B. Mobility 30 sec, Pigeon Right 30 sec. Pigeon Left 30 Sec. Childs Pose 30 sec. Greatest Stretch Right 30 sec. Greatest Stretch Left 30 sec....
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 rounds 30 sec ROW 30sec/ side Elevated Banded ankle rocks 30sec Full squat T spine rotations https://www.youtube.com/watch?v=ILSbK8RnGdI B. Activation 2 rounds 4/4 Front foot elevated, front rack split squats* 4 Front rack elbow rotations * Elevate the front foot with a stack of plates or...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 sets 30 Jumping Jacks 10 RDL @Barbell 6 Inchworm push up into downward dog 6 Band strict press B1. Mobility PNF banded lat stretch 10 reps/arm https://youtu.be/ta8ahNHeLnY B2. Push Press Drills - 20-30 secs Front Rack Mobility, elbows forward - 5 Strict Press - 5 Dip holds, hold...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General Amrap 5 minutes 20 second machine 5 med ball cleans 5 MEdball good mornings 5 plank into downward dog B. Mobility/Activation Calf pedals 2 x 30 seconds 2x 6 Hip Hikes https://youtu.be/IJhivBLXVkk C. Specific Prep 2 sets 30 seconds banded march https://youtu.be/a2QH1qOB36o 30 seconds mountain climbersOdd ObjectA: Metcon (2 Rounds for...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 rounds 30sec Bike/Row/Run 10 glute bridge floor presses 10 inchworm (no push up) B. Mobility Push-up plank to shoulder extension on parallette or boxes 10 repetitions https://www.youtube.com/watch?v=FBqJU7k6-w8 C. Specific 2 sets 50’ A skips 50’ Butt kicks 3-5 reps on each movementMetconA: Metcon (Time)For Time 1.6 k Run or...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 400m Run 5/5 Cossack Squats 20 Shoulder Taps 200m Run 5/5 Deep Squats T-Spine Rotations 20 Hollow Rocks 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 3 sets 8/8 Single Leg Glute Bridge 20/20 sec. Copenhagen Side Plank 5-3-1 Squats @Asecending...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General EMOM x 9 M1- 50sec Bike or Row @ Ascending intensity M2- 15 RDL + Reach OH M3- 14 Jumping Lunges B. Mobility PNF Hamstring stretch 45 sec per side - 5 seconds contraction, pushing against the band with your foot - 5 seconds stretch,...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General EMOM 4 M1 - Bike/Row/Ski M2 - 20 Monster Walks M3 - Bike/Row/Ski M4 - 10 Air Squats M5 - Bike/Row/Ski M6 - 3-5 Broad Jumps M7 - Bike/Row/Ski M8 - 5 Push Up tp Down dogPlyometricsA: Metcon (No Measure)Tall Box Jump 5x5 @Landing as high...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 750m Row 1500m Bike @ easy-moderate *4 min cap B. Mobility 30 sec Pigeon Right Leg 30 sec. Pigeon Left Leg 30 sec. Childs Pose 30 sec. Spider Man Stretch Right 30 sec Spider Man Stretch Left 5/5 Lying T-Spine Rotation* * https://youtu.be/uMWob72Y-EY C. Specific Pull: -3 Clean lift offs (floor...