CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 Sets 45 sec Row 10 Hip rotations 90 10 Reverse Snow Angels 8 RDL @empty barbell 8 Bent Over Rows 5 Push Up to Down Dog 5 Front Squats B. Activation 3 sets 8/8unilateral......
27 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 5 minutes Run or Row B. Mobility B1. Soft tissue mobilization With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Plantar Fascia (feet arches) B2. 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific......
26 March, 2023CrossFit Metric – Olympic Weightlifting Power Snatch (30-minutes) Power Snatch Drills — coach lead Then: 10-singles at 50% 8-singles at 60% 6-singles at 70% 4-singles at 75% 2-singles at 80% Every rep should look the same. Make contact, speed under the bar, no star-fishing. Power......
26 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 sets 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 btn snatch thrusters B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 10 Banded OH squats 10 Scap......
25 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 5/5 Greatest Stretch 30/30 sec Side Plank 10 Hamstring Bridge 30 sec High Knee Run 30 sec Butt Kicks 10 Scapula Pull Ups 10 Hanging strict knee raises 5 Tempo Push Ups B.......
24 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 sets 3 Inchworms 10 rotating scorpions 5 Deep squat T spine rotations 10 air squats B. Activation 10/10 Banded monster walks 5/5 Single leg glute bridge 4 Tempo Back squats @3 seconds down Weightlifting......
23 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 10/8 Cal Row 10 Deep squat T spine rotations 20/20 Sec Side Plank 8/8 Single Leg Glute Bridges 10 Rotating scorpions 8 RDL @Barbell 8 Bent Over Row 5 Front Squats Weightlifting Clean Drills (Checkmark)......
22 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 Rounds 30 sec jump rope 10 Beat swings 10 Plate Good Mornings 10 ReverseLunges B. Activation 2 sets 8 Hollow banded lat pull-downs 8 Pause ring rows Gymnastics Gymnastics Pulling (Weight) Strict chin ups......
21 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 Rounds 30 Jumping Jacks 5/5 Cossack Squats 60 sec Glute bridge march 10 Plate Squats 10 Banded Pull Apart B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg......
20 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 200m run/400m Bike 10 push-ups 10 air squats 10 sit-ups B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific Running Drills 2 x 50’ A skips 2 x 50’ B skips 2 x......
19 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General ‘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......
18 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 10/8 cal Row @increasing intensity 4/4 DB Russian swing, one arm 4/4 DB high pull, one arm 8 DB snatches, alternating* *Work on the overhead return: Dropping the DB into the hand. B.......
17 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 sets 10 Plate ground to OH 30Double unders/Single unders 15 Plate bent over IYT 20 Shoulder Taps 10 PVC OHS B. Activation 2 Sets – 5 Snatch grip RDL – 5 Snatch High Pull......
16 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 sets 60 seconds Row @Low intensity 10 Alt. V-Ups 10 Rower Curls B. Activation 2 sets 30-45 sec chair hold against wall 8 Band squat pull through 8 Banded sumo deadlift* *Band attached to......
15 March, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General Tabata 2 intervals @ each movement – Air Squats – Jumping Jacks – Forward lunges – Jumping Knee tucks* * For those you can’t jump, replace with standing one leg knee tucks B. Mobility Couch......
14 March, 2023