CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 rounds 200m Run 10 World's greatest stretch 5/5 Full squat T spine rotations B. Mobility PNF banded lat stretch 5 rep/arm - Contraction for 5 seconds - stretching for 10 seconds https://youtu.be/B_OMN9-4K50 C. Specific 3 OH squats @4.2.X.1 3 Snatch balance 3 Tall snatch 3 Tempo power snatchWeightliftingA: SnatchEvery 2...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General Game 'Coach says' Just like Simon says but with 'Coach says" and Crossift warm-up movements. For an added warm-up and spice to the game you can have athletes on a machine or doing jumping jacks in place between coach...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 sets 20 sec Machine sprint 25/25’ Overhead KB Carry B. Specific Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale https://youtu.be/9LJDGUulS_8?t=418 C. Specific Prep 5-3-1 @ RPE 8 Thruster CTBGymnasticsA: Metcon (10 Rounds for distance)EMOM 10minutes Min...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 sets 5/5 Front rack box step ups* 5/5 KB/DB windmills 10 Med Ball abmat sit ups Set the box at a height that allows the athlete to stand from a full squat. If the box is too low the heel...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 40 Jumping Jacks 12 samson stretch lunges 15 No Push Up Burpees 30 Banded Monster Walk 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 (perform after the back squats) 3 sets 20 Butt kicks 3-6 Deadlifts @ Ascending 3...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 200m Run 10 Rotating scorpions 10 Muscle Snatch 10 btn. Snatch push press B. Mobility World greatest stretch 10/side https://www.youtube.com/watch?v=-CiWQ2IvY34 With an empty barbell -5 Tall snatch -5 OHS -5 Snatch Balance -5 Tempo (3s) Low Hang Squat SnatchWeightliftingA: Hang Snatch (2 Hang Squat Snatch, below the knees @...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Reverse Snow Angels 10 Table Top Glute Bridges B. Mobility (30 sec. each) Pigeon Right Pigeon Left Childs Pose Right Arm CAR's Left Arm CARS'sGymnasticsA: Metcon (No Measure)HSPU Practice10 Min We will progress this over the...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 sets 60 sec Bike or Row 30 sec Air squats 30 sec Curtsy lunges B. Mobility PNF Front rack mobility 5 reps per side -contract 3sec -stretch 3sec https://youtu.be/hTNIJLT3_us C Activation 2 sets -5 Tempo Front Squats @4.2.X.1 -5/5 Cossack squats - 5 x TTB timing drill https://youtu.be/O9y2LxpcdRgWeightliftingA: Front SquatEvery 2:30...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2mins Easy Row, Bike, or Run B. Mobility PNF lat stretch on box 5 repetitions - 5 seconds pushing against the box with your elbows - 5 seconds stretch moving your chest toward the floor https://www.youtube.com/watch?v=t_geZRV2oUA C. Activation 2 sets 5/5 Single leg broad jump 5 Scapular...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 25'/25' Single arm OH Carry 20 Seconds/side PNF lat stretch on floor https://www.youtube.com/watch?v=2F-wH4sDFho B. Specific 3 sets 100m Straight leg row 100m Arms only row 30 seconds double under / triple under practice 3 beat swings + 3-5...