28 Oct CrossFit – Fri, Oct 28
CrossFit Metric – CrossFit
Warm-up
A. General
3 rounds @increasing intensity on each round
1 minutes Row or Bike
10 Alternating Dead bugs
10 Table Top Glute Bridges
10 Alternating Bird dogs
10 Banded Pull Apart
30 sec. Handstand Hold
B. Specific
2 sets
10 Scap pulls
10 Scap push
15 Straight Arm Lat Pull Downs
Gymnastics
A: Metcon (Weight)
4 sets
5 Floor Press
10 Strict Ring Dips
10 Banded Triceps Extension
Rest 90sec. to 2 min
TC: 15 min
Score: Weight
Scaling Options
Beginner
Band assisted Push ups/On knees
Intermediate
Assisted Ring dips
Perform
5 sets
3 Weighted dips
3 Tempo dips @3.2.X.1
3 Speed dips
30 cal Recovery Row
Metcon
B: Metcon (3 Rounds for time)
0:00 — 6:00:
3 rounds
200m Run (or 15/12 Calorie Row)
10 Strict HSPU
6:00 — 12:00
3 rounds
15 TTB
10 DB hang cleans 2×50/35 lbs
12:00 — 18:00
3 rounds
8 DB Step ups 2×50/35 lbs, 24/20″
3 Wall Walks
TC: 18 min
Scaling Options
Beginner
—2 rounds
200m Run
10 Strict Press 2×25/15lbs
—3 rounds
10 Hanging Knee Raise
10 DB hang cleans 2×25/15 lbs
—3 rounds
8 DB Step ups 1×25/25lbs
50′ DB OH Carry 2×25/15
Intermediate
3 rounds
200m Run
10 Pike HSPU / 3-5 Strict HSPU
3 rounds
15 Toes to eye level
10 DB hang cleans 2×35/25 lbs
3 rounds
8 DB Step ups 2×35/25 lbs
2 Wall climbs
Perform
As written (5 min windows)
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