Wods

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 10-15 Cal Ski 10-15 Cal Bike 10-15 Cal Row B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any......

  • CrossFit Metric – Olympic Weightlifting Snatch Complex (20-mins) Power Snatch + Hang Power Snatch + Overhead Squat Build up to a heavy complex for the day Focus on receiving the bar in a deep-ish power position for the first two reps.  Speed under the bar. ......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. Game/Fun warm up Med ball mailman ​​ https://youtu.be/eUK5UIN2XsY B. Mobility Half kneeling hip flexor stretch 5/5 reps @ 7 sec hold- Glute contraction https://www.youtube.com/watch?v=Hmec1bQBQOE C. Activation 3 sets 6 alternating Lunging wall balls 3 Hang Snatch......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 Rounds 30 Jumping Jacks 10 Table Top Glute Bridges 6 Scorpions 5 Goblet Squat 10 Russian KBS 5/5 Single Arm Row B. Specific All Athletes: – Glide Swing drill https://youtu.be/rW7ZsKmUQKU B. Specific cnt’d Beginner......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General Tabata Perform 2 tabata intervals/movement – Air squats – Ground to Overhead (plate) – Vertical Jump – Plate in and out* * https://youtu.be/t4HDEEf8jQQ B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Specific 5......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 sets 1 minute Machine 5/5 Greatest Stretch 10 Cuban Press 6 Hip Rotations 90/90 8/8 Clamshell Side Plank 10 RDL @empty bar B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A General Amrap 5 minutes 150m Stiff leg row 5 inchworm push ups 15 Hollow Body Lat Pull Down 30 sec HS Hold 5 Beat swings B. Mobility Handstand superman drill 10-15 repetitions https://www.youtube.com/watch?v=Dxb0aGEAMFs *for members who......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General Row 3mins @ increasing intensity B. Mobility/Activation Front rack bent elbow stretch 2 x/side 5sec contract + 5 sec relax https://youtu.be/-3S0gZ3xL10 C. Specific (drills) 5 Tall Clean high pulls 5 Tall muscle cleans 5 Tall......

  • CrossFit Metric – Olympic Weightlifting Squat Snatch (20-minutes) Build up to 80% and then complete 20-singles at 80% Work on speed under the bar.  NO RIDING THE BAR DOWN. Squat Clean + Split Jerk (20-minutes) Build up to 80% and then complete 20-singles at 80%......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 1:00 min Easy Shuttle runs 15 V-ups 5 Zercher Good mornings B. Mobility Couch stretch 30 seconds/side C. Specific Build up the Zercher Squat Weightlifting A: Zercher Squat (4×8 @ 30-40% Back Squat Max )......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 1 min Row @ Easy-Moderate 10 Air squats 5 Med ball push press* 3 scap pull + hollow body https://youtu.be/iu7CjzonbZE *Elbows in B. Mobility Lateral banded hip mobilization + knee drive 2 sets......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 30 Sec Shuttle Run 5 Hindu Push Ups 20 Shoulder Taps 10 Spiderman Stretch 10 Glute Bridges B. Mobility Rotating scorpions 60 seconds C. Specific 3 sets 5 x 1&1/4 push-ups* 5 Bench press......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 3 min machine, easy pace B. Mobility 4 Inch worm/ DWD/Lizard Barbell Front Rack/Thoracic Spine Rotation 5 Clean Grip RDL C. Specific Pull: -3 Clean lift offs (floor to above the knee) -3 clean pulls......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 Sets: 5/5 Worlds Greatest Stretch 10 Bottom of Squat with arm reach 0:30 Hollow Hold 6/6 Reverse Snow Angels 5 Upward + Downward Dog 10 Banded OH 30 Jumping Jacks B. Mobility Banded Lat......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 60sec Row/Bike/Run/Ski @ easy 30 Banded good mornings 60sec Row/Bike/Run/Ski @ Moderate 30 “IYT” 60sec Row/Bike/Run/Ski @ Hard B. Specific 2 rounds 3 Cleans @increasing weight 3 ring dips (or push-ups/box dips) rest 30sec-1min 2 rounds......