CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax https://youtu.be/-3S0gZ3xL10 C. Specific 2 sets 3 clean first pull 3 muscle clean 3...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General EMOM 4 1- 45 sec. Bike/Row/Ski 2- 5-7 inchworm push ups 3- 45 sec. Bike/Row/Ski 4- 5 box jump B. Mobility 30 sec. Pigeon Right 30 sec. Pigeon Left PNF hamstring stretch 5x/leg 5 sec. Contraction (pushing against the band) 5 sec. Stretch (pulling your foot back) https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 2...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 rounds 100m Run 7 Pause air squats (2 sec.) 14 Banded Monster Walks B. Specific 2 sets -5 Front rack elbow rotations -5 Tempo Front squats @5s down -5 Broad JumpsWeightliftingA: Front Squat (1 rep max)Every 2min. for 7 Sets The goal here is to...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 rounds 30 sec Row 30sec of : Air squats Table Top Glute Bridges Double Unders B. Mobility Quadruped Rear Shoulder Stretch* 30 sec/side 10 Cat/Cow https://youtu.be/eYovIztVZos C. Specific 3 sets 30 sec. Hollow Hold 6/6 Half Kneeling DB Strict PressGymnasticsA: Metcon (No Measure)Practice Hand Stand HoldEMOM 8 10-30 sec. Hold Work on Perfect...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 60s Ski/Bike/Row/Run 10 Rotating Scorpions 10 Rotating 90/90 hip stretch B. Activation 2 sets 7 Deep Squat Banded Y pulls* 7 Banded OH Squats 3 Jumping Good mornings *https://youtu.be/K6TVReERpFs C. Specific -5 Halting Snatch Deadlifts -5 Muscle Snatch -5 Power Snatch -5 OHS -5 Tempo Snatch (slow down the pull)WeightliftingA: Snatch...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)5-sets of the following (25-minute cap): Double DB Incline Skull Crushers (hammer grip) x 12-reps DB Goblet Lateral Lunges x 6-pairs Feet Elevated Ring Row x 6-reps Ab Wheel x 10-reps D-Ball Overhead Slams x 10-reps REST ~ :90-secsMetcon (AMRAP - Reps)For total reps...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A: 2 Sets 6 Down Dog to Up Dog 8/8 Worlds Greatest Stretch 8 - 90/90 Hip Openers 8 ea side Single Leg Straight Leg Calf Raises *use wall or rig for support and keep knees locked out in top position B: 2 Sets (Room...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Scapula Pull Ups 10 Kipping Swings 12 Banded Dead Bugs 6/6 Half Kneeling Strict Press 10 Goblet Squats 20 Plank Pass ThroughA: Metcon (No Measure)EMOM 10 choose from one of the following: - 10 Ring Rows/Kip Swings - 10 to 15 second Negative -...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10/10 Clamshell Side Plank 5 Push Ups to Down Dog 10 Lying PVC Behind the Neck Press 30" Hollow Hold 10 Plate Overhead LungesA: Metcon (Weight)Every 90 sec. for 8 Sets 1 Behind the Neck Snatch Grip Push Jerk 1 Heaving Drop...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)3 Rounds 6/6 Greatest Stretch 6 Down Dog to Upward Dog 6/6 Single Leg Deadlift 6 Bent Over Rows 6 Muscle Cleans 6 Strict Press 20 Shoulder TapsA: Metcon (Weight)EMOM 10 1 Power Clean + 2 Hang Power CleanFocus on Speed Dont go heavier than 70%B:...