CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 6 minute rowing technique 2 minutes @ Legs only 2 minutes @ legs + hips 2 minutes @ full stroke, pause at catch B. Mobility/Activation Front rack bent elbow stretch 2 x/side 5sec contract + 5 sec relax https://youtu.be/-3S0gZ3xL10 C. Specific (drills) 5...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General Amrap 7 minutes Run 200m/Row 150 10 Wide stance unweighted good morning 10/10 Hip Hikes: https://youtu.be/IJhivBLXVkk B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off https://youtu.be/wW-GAz2CTCM C. Specific 3 sets - A skips + 50ft sprint - Butt kicks + 50ft sprint - 200m Hips only rowing or...
CrossFit Metric - CrossFitView Public WhiteboardSaturday Pairs MetconFor time to complete (30-minute CAP): 25 Wall Walks 50 Power Cleans 135/95 or 95/65 35 Devil Press 35/25 or 25/15 150 Ab Wheel Roll Outs 35 Devil Press 50 Power Cleans 25 Wall Walks...
CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure)A. General 2 rounds 1min Jump rope (single or DU) 5/5 Greatest Stretch 10 Hip Rotations 90/90 15 Russian KB Swings 5/5 Cossack Squats 10 Hollow Rocks B. Specific 2 Sets 30 Monster Walks 5 Back Squats @50 and 60 %WeightliftingA: Back Squat (5 x 7 @75%)Every 2:30 *Focus on...
CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure)A. General 2 rounds 6 Rotating Scorpions 5 Pike to toe touches 10 Supinated External Rotations* 10 Banded Strict Press 30 sec. Frontal Plank https://youtube.com/shorts/cmvCRNXFw_8?feature=share C. Specific 3 sets 5 x 1&1/4 push-ups* 5 Floor Press @ascending * https://youtu.be/Ud9_7anNdjU *Beginners can do these hand elevatedWeightliftingFloor Press (EMOM 10minutes 2 reps @ 70%)MetconB:...
CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure)A. General 2 Sets 60sec @ Any Machine 10 Rotating Hip 90/90 8/8 Single Leg Glute Bridge 10 Banded Pull Apart 8 Goblet Good Mornings 8 Goblet Squats 2s @bottom B. Specific 3 sets 20/20 sec. Copenhagen Hold* 4 Front squat @50/60/70% *https://youtu.be/R4_i_pD1C4wWeightliftingA: Front Squat (Front Squat 1&1/4)3 x 5...
CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure)A. General 30sec Rotating Scorpions 30sec Scap push ups 30sec. Greatest Stretch Right 30sec. Greatest Stretch Left 30 sec. Reverse Snow Angels 30 sec. Upward to Downward Dog 400m Run B. Specific Gymnastic EMOM 6 M1- 10 Beat Swings M2- 1-3 reps of Ring mu / Strict banded RMU/ Assisted...
CrossFit Metric - CrossFitView Public WhiteboardWarm UpA. General 2 Sets 30 Jumping Jacks 10 Full squat T spine rotations 5 Squat Jumps 5/5 Dead bug (Hold every rep for 3 seconds) 10 Glute bridges 5 Snatch grip RDL 5 Snatch grip bent over row 5/5 OH Lunges B. Specific -3 Snatch pull -3 Hang high pull -3 Hang...
CrossFit Metric - Olympic WeightliftingSquat Snatch (25-mins)15 single-reps at 85%Squat Clean & Split Jerk (25-mins)15 single-reps at 85%...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General Bike/Row/Run/Ski 5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing B. Mobility PNF hamstring stretch 5x - 7 seconds contraction pushing against the band with your foot - 7 seconds stretch, pulling your foot back with the band https://www.youtube.com/watch?v=1RohXn9h21c C. Activation 3 rounds 50ft Plate...