19 Dec CrossFit – Mon, Dec 19
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
1 min row or bike
5 Upward to Downward Dog
12 Glute Bridges
10 banded pull aparts
10 PVC shoulder dislocates
B. Specific Gymnastics
2 sets
3 Scap pull + box hollow body*
5 Glide swings
7 pause ring rows**
https://youtu.be/iu7CjzonbZE
C. Specific Metcon
2 sets @ barbell/ 1st weight
3 Clean Pulls
3 Power Cleans
3 Front Squats
3 Squat cleans
Gymnastics
A: Gymnastics (Checkmark)
3 rounds
2 min. Row
7 Bar Muscle-ups
1 min.Row
5 Bar Muscle-ups
Rest 2 Minutes between rounds
TC: 16minutes
Scaling Options:
Beginner:
5 assisted strict pull ups
2 mins recovery bike or row
5 Ring rows
1 min recovery bike or row
Intermediate :
2 minutes airbike or row
5 Jumping BMU
1 minute airbike or row
3 Jumping BMU OR glute bridge straight arm pull down
Rest 1 minute
Perform
2 rounds
2,000m Bike erg
20 Bar mu
1,000m Bike erg
10 Ring mu
Metcon
B: Metcon (4 Rounds for reps)
EMOM 4
Odd: 40 sec max Cal Row/Bike/Ski
Even: Max Squat Clean @135/95lbs
— Rest 1min
EMOM 4
Odd: 40 sec Max Cal Row/Bike/Ski
Even: Max Squat Clean @155/105lbs
— Rest 1min
EMOM 4
Odd: 40 Sec Max Cal Row Row/Bike/Ski
Even: Max Squat Clean @185/125lbs
— Rest 1min
AMRAP 1 min
Squat Clean @225/155lbs
TC: 16 min
Score: Squat clean reps for every section
Scaling Options
Beginner:
Clean (Power or Squat)
same weight across @ light
Intermediate:
Cleans:
95/65 lbs OR 45%
115/75lbs OR 50%
135/95 lbs OR 55%
155/105 lbs OR 60%
Perform
N/A
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