CrossFit – Thu, Nov 3

CrossFit Metric – CrossFit

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A. General

2 rounds

30 Jumping Jacks

10 Scorpions

8/8 Single Leg Glute Bridges

10 Cuban Press

10 Beat swings

10 Kb Swings

5 Squat Jumps

B. Specific

5 min. of skin the cat progression

Set rings up at the floor like in the video and have athletes use it at each end range for stability.

The goal is to keep tension the whole way through . Use spotters if possible.

For beginners who cannot pass through, use this session to see just how high they can “ball up” the goal for these athletes should be to turn the pelvis over as their knees roll upward.

C. Specific (Metcon)

9 Inchworms (straight legs)

9 DB Deadlifts

5 DB burpees

5 DB hang cleans

5 Demon press


6 step ups

6 weighted step ups

6 box jumps, step down


A: Metcon (Checkmark)

Every 90sec x 5 sets

1-3 Skin the cat
Score: For quality

TC: 8 mins

Scaling options

Beginner & Intermediate

5 x 1-3 Ball ups


B: Metcon (Time)


Demon press 2×50/35lbs

After each set perform

10 DB Step up overs

10 Box jumps 24/20”
TC: 12mins

Scaling options


Demon press @ light (2DBs)

10 Box step up overs, unweighted

10 Jump over DBs after each round


Demon press @ 2×35/25lbs

10 DB step up overs

10 Box jumps after each round



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