CrossFit – Wed, Oct 19

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

30 Jumping Jacks

5 Push Up to Down Dog

6/6 Greatest Stretch

10 Reverse Snow Angels

20 Straight Arm Lat Pull Down

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

5 Wall Slides

5/5 Side Lying T-spine rotation*

20/20 Sec. Banded Lat Stretch

https://youtu.be/VhlwdvmkWqI

C. Specific

2 sets

5 Scap pull up

10 Beat Swings

2 BMU; C2B; Pull Ups; Banded Pull Ups

Gymnastics

A: Metcon (AMRAP – Reps)

Death by Bar Muscle-ups

Minute 1: 1 reps

Minute 2: 2 reps

Minute 3: 3 reps



Etc until failure or 10 min.

Scaling Options:

Beginners:

Assisted Strict pull ups

3 reps

Intermediate:

C2B  or Kipping Pull Ups

Metcon

B: Metcon (Time)

10 Rounds

10 Slam Balls*

5 Hang Power Snatch 135/95lbs

Rest 30 seconds between rounds

TC: 17 Min.

*Slam ball subs: -Ski erg Calories – Weighted v-ups – Medball sit-ups

Scaling Options

Beginner:

5 Ball slams @ light

5 Hang power snatches @ unbroken

Intermediate:

10 Ball Slams @ 20/10lbs

5 Hang Power Snatch @ 115/75

Perform:

Every 2 minutes for 20 minutes

15 Cal Ski

5 Hang Power Snatch @135/95 lbs

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  • เครื่องคอริ่ง
    Posted at 22:45h, 15 June

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