21 Dec CrossFit – Wed, Dec 21

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CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

1 min. Row

30 sec. HS Hold

10 RDL

5/5 Half Kneeling Bottoms Up Kettlebell Press (Light)https://www.youtube.com/watch?v=p2OiIevNrnc&ab_channel=PowerMonkeyFitness

B. Mobility

Prayer stretch

5 deep breaths

https://www.youtube.com/watch?v=umCOjch2kG0

C. Specific

3 sets

20 second wall facing hs hold w/ shoulder taps

3-5 strict hspu practice*

-Rest 60 seconds between sets-

Gymnastics

A: Gymnastics (5 Rounds for time)

5 rounds, each for time

10 Burpees

25′ HS walk/5 Wall Walk

Rest 90 seconds
KG: 14/9 KG

TC: 18 min

Score: Time

Scaling Options

Beginner

7 Burpees

5 Inch Worms

Intermediate

10 Burpees

3 Wall Walks

Perform

6 rounds, each for time

10 Burpees

25′ HS walk

5 Bar mu

Rest 90 seconds

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

21 Cal Row

15 Deadlifts 225/155 lbs

9 Strict HSPU
KG: 100/70 KG

Score: Rounds & Reps

Scaling Options

Beginner

15/12 Cal Row

12 Deadlifts @ 95/65

9 Banded Pike HSPU Or DB push press @ 25/15 x 2

Intermediate

21/18 Cal Row

15 Deadlifts @ 185/135 lbs

9 Pike HSPU

Perform

EMOM 15

Min 1- 15 HSPU*

Min 2- 16/14 Cal Row

Min 3- 15 Deadlifts @225/155 lbs

*Strict if possible

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