11 Oct Tuesday, October 11th 2022

CrossFit Metric – CrossFit

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Warm Up (No Measure)

A General

2 Rounds

10 Cat Cow

5/5 Quadruped T-Spine Rotations

5 push ups to Down Dog

10 Scapula Pull Ups

5 Beat Swings

5 Squat Jumps

B. Mobility

Handstand superman drill

10-15 repetitions

https://www.youtube.com/watch?v=Dxb0aGEAMFs

*for members who can’t go upside down, use a pike position from a box or even from the floor.

C. Specific

5 box jumps, step down

3-5 pike HSPU

–

5 Box jump

3-5 Strict HSPU against wall/Pike HSPU

–

5 box jumps

3-5 HSPU

Gymnastics

A: Metcon (Time)

For time

50 Box Jumps 24/20″

30 Kipping HSPU @4”/2”

TC: 10 min

Score: Time

Scaling Options

Beginner

30 Box Jumps / Step up

30 DB Push Press @ Heavy

Intermediate

50 Box Jumps @ 24/20

30 Pike  HSPU

Perform

50 Cal Row

50 Strict HSPU for time @4”/2′

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

8 CTB

10 HR Push-ups

12 Deadlift 155/105 lbs

*RX+ Ring push ups

KG: 70/50 kg

TC: 20 min

Score: Rounds and Reps

Scaling Options

Beginner

6 Jumping Pull Ups

8 Hand on Box Elevated Push ups

10 Deadlift @95/65 lbs

Intermediate

6 Pull Ups or Assisted pull ups

8 Push ups

10 Deadlift @115/75 lbs

Perform:

Amrap 20

8 Kipping CTB

10 Ring Push-ups

12 Deadlift @155/105 lbs

15 Cal Assault bike

*No butterfly