06 Jan CrossFit – Fri, Jan 6
Announcements
In order to make our gym a more organized and clean space, we ask that if you left any gear behind, shoes/ knee sleeves/ wrist wraps, you take it home with you immediately.Items left behind will be donated on January 9th
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
5 Upward to Downward Dog
15 Banded good mornings
10 Banded pull aparts
5/5 Cossack Squats
6 Push Ups
B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific
2 sets
3 Clean First Pull
3 Muscle Clean
3 Power Clean
3 Front Squats
– REST
3 Tempo Squat Cleans
3 Jerk Dips
3 Push Press
3 Jerk
– REST
3 tempo clean & jerk (slow down first pull)
Weightlifting
A: Clean and Jerk (Max Effort
1 Rep Max)
Every 90sec – 2 min
3 @55%
3 @60-70%
2 @70-80%
2 @80-85%
1 @85-90%
1 @90-95%
1 @95-100%
1 @102%
Scaling Options
Beginner
2 Clean and Jerks
Metcon
B: Metcon (Time)
“Chipper Test: 22′ QF Event 1”
For time
50 Walking lunges
30 Handstand push-ups
40 Front-rack walking lunges
20 Deficit handstand push-ups
30 Overhead walking lunges
10 Strict handstand push-ups
2 x 50/35-lb dumbbells for all lunges
HSPU: 3.5/2” deficit
TC: 15 min
Scaling Options
Beginner
50 walking lunges
30 DB Push Press
40 walking lunges
20 Hand elevated push ups
30 walking lunges
10 Banded pike push ups
Intermediate
50 dumbbell walking lunges
20 pike handstand push-ups
40 front-rack walking lunges
10 handstand push-ups
30 overhead walking lunges
5 handstand push-ups
2 x 35/25-lb
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