08 Jul Friday, July 8th 2022

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-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 will be too far away from the hip.

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. Specific Reception Drills

Jerk

6 split position push press

6 Tall split jerk (from heels off the ground & bar at forehead)

6 Tall split jerk (from Heels off the ground & bar in front rack)

6 Tall split jerk (from front rack)

3 Tempo Split jerks

Clean

3 Pause front squats

3 No hook, no contact squat cleans

3 Tall squat cleans

3 tempo cleans

Weightlifting

A: Clean and Jerk (5 x 1 @90%)

Warm Up Sets

EMOM 5

50-60-70-80-85%

Scaling Options

Beginner

2 @ Good technique

Metcon

B: Metcon (Time)

For time

21-15-9-15-21

Medball Abmat situps @ 14/10lbs

Calorie Row/Bike
TC: 15 min

Competition

21-15-9

GHD Sit-ups

Cal Ski