Sunday, July 10th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

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 place between coach says.

Make sure you include at least two dynamic shoulder mobility movements within

B. Mobility

Single leg deficit calf raise

30 sec/side

C. Specific Prep


1- 15 sec box jumps

2- 15 sec Cal Machine

3- 15 sec KBS

4- 15 sec Cal Machine

5- Rest

*This will tell you what athletes are capable of in a 15 sec window. They should go slightly harder than they plan to go in the metcon, to prime the system. However, take this into account when deciding how many reps they should be doing to gain stimulus.


Metcon (12 Rounds for reps)

Every 2 mins x15 (30 mins)

*Alternate movements each interval

1-Max Box Jumps

2-Max Cals on Machine

3- Rest

4- Max KBS @ 24/16 KG

5- Max Cals on Machine
TC: 30 min

Score: Total Reps

Scaling Options


KBS @ moderate


KBS @16/8 KG

Extra Accessory

Metcon (Weight)

Pendlay row

3 x 8 reps explosive

Rest 60 seconds between sets
Goal: Upper post chain strength

Use a supinated grip (palm of your hands facing forward)


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