11 Jul Monday, July 11th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
2 rounds
200m Run
10 World’s greatest stretch
5/5 Full squat T spine rotations
B. Mobility
PNF banded lat stretch
5 rep/arm
– Contraction for 5 seconds
– stretching for 10 seconds
https://youtu.be/B_OMN9-4K50
C. Specific
3 OH squats @4.2.X.1
3 Snatch balance
3 Tall snatch
3 Tempo power snatch
Weightlifting
A: Snatch
Every 2 for 7 sets
1×3 @50%
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Scaling Options
Beginner
7×2 @moderate across
Metcon
B: Metcon (6 Rounds for reps)
2 rounds
2 minutes Max rep
Front Squats* 185/135 lbs
rest 1 minute
*Do NOT go over 70% of your 1RM!!!!
2 minutes Max rep
Devil Press 2×50/35lbs
Rest 1 minute
2 minutes Max rep
Wall Walks
Rest 1 minute
Scaling Options
Beginner
FS @ Moderate
Devils Press @ moderate
Push Up + Foot on wall
Intermediate
FS@ 155/115
Devils Press @ 35/25 lbs
Perform
DB Step-ups 24/20″, 1×50/35
Rest 1
Devil Press
Rest 1
HSPU
Extra Accessory
Metcon (Weight)
Tall kneeling Slam ball
3 x 18
Rest 20 seconds after rep 6 and 12
Rest 60 seconds between sets
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