22 Dec CrossFit – Thu, Dec 22

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CrossFit Metric – CrossFit

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Warm-up

A. General

30 Jumping Jacks

25′ samson stretch lunges

30 air squats

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Mobility

Banded hip mobilization

10 in and out/side

https://www.youtube.com/watch?v=qvT6u7JV0zU

C. Specific

2 Sets

4/4 Single leg Hip Thrust

4 Deep Squat T-spine rotations

4 Broad jumps (TnG)

Weightlifting

A: Back Squat (6 x 8 @60-70% or 5-10 lbs heavier than last week
)

Every 2 min.

Scaling Options:

Beginner:

5 x 4-6 @ moderate (heavier than last week)

Intermediate :

6 x 8 @ 60-60%

Perform:

8 x 8 @ 70%

Metcon

B: “Goat Day” (Checkmark)

EMOM 18minutes

Odd- 40 sec Monostructural

Even- 40 sec High skill

Choose a weak movement. This movement must be light (below 50% of your max rep if it’s a barbell).
Odd minutes: monostructural or repetitive movement patterns

– Burpees

– Double unders

– Row/Bike/Ski

– Box jump over (Open standards)

Even minutes: Higher skill

– Squat Snatch

– BMU/RMU

– Split Jerk

– Pistols

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