22 Aug Monday, August 22nd 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
2 sets
30 Jumping Jacks
6 Inchworm push ups + downward dog
10 Jump squats
8/8 Bird Dogs
B. Mobility/Activation
12 Reps of 90/90 hip rotations
https://youtu.be/dMsXx_Qqpj0
C. Specific
Tempo Back squat ramp up
5@50%
4@60%
4@70%
Tempo: 32X1
Weightlifting
A: Back Squat (5 x 3 @75%)
Every 2 min.
Tempo
30X1
Scaling Options
Beginner
RPE 7/
Metcon
B: Metcon (Time)
For time
50-40-30-20
DB Hang Snatch 50/35
25-20-15-10
HSPU*
*reduce reps if needed
TC: 16 minutes
Scaling Options
Beginner
@25/15lbs
DB push press @ 2x 25/15lbs
Intermediate
35/25lbs
Hspu, Feet on box
(reduce reps if needed)
Perform
Strict HSPU
1negligible
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