20 Dec CrossFit – Tue, Dec 20

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CrossFit Metric – CrossFit

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Warm-up

A. General

2 sets

30 Jumping Jacks

10 Push Ups

6 Rotating scorpions

5 Explosive push-ups/kneeling push-ups

10 Empty bar bent over rows

B. Specific (Bench)

2 sets

5 Empty bar floor press, control descent

*focus on the scapular region, avoid shrugging.

C. Specific (Metcon)

3-5 reps on each movement

Weightlifting

Floor Press (6 x 8 @add 5-10 lbs from last week)

Every 2 min

Scaling Options

Beginner

@controlled weight

(If possible heavier than last week)

Metcon

B: Metcon (Time)

For Time

30 Box jumps 30/24″

30 CTB

30 DB Cleans 2×50/35 lbs

30 DB Walking lunges 2×50/35 lbs

30 TTB

30 DB Push press 2×50/35 lbs

30 V Ups

30 Wall balls 20/14lbs @12/10’

30 Burpees over the DB

90 Double-unders
KG: WB 9/7, DBs 22.5/15 KG

TC: 20 Mins

Score: Time

Scaling Options

Beginner

20 Box jumps @20/plate”

20 Ring Row

20 DB cleans @ 2x 25/15lbs

20 DB Walking lunges @ 2x 25/15lbs

20 Hanging Knee Raise

20 DB Push press @ 2x 25/15lbs

20 Hollow ups

20 Wall balls @12/8 lbs

20 ½ Burpees

60 Single Unders

Intermediate

30 Box jumps @24/20″

30 Pull Ups/Assisted pull ups

30 DB cleans @2 x35/25lbs

30 DB Walking lunges @2 x35/25lbs

30 Toes to eye level

30 DB Push press @2 x35/25lbs

30 V Ups

30 Wall balls @20/14 lbs

30 DB facing burpees

30 Double Unders – 50 Single Unders

Perform

30 Box jumps @30/24″

30 CTB

30 DB cleans @2×50/35 lbs

30 DB Walking lunges @2×50/35 lbs

30 TTB

30 DB Push press @2×50/35 lbs

30 GHD sit-ups

30 Wall balls @30/20 lbs

30 DB facing burpees

30 Triple Unders

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