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

View Public Whiteboard

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

No Comments

Sorry, the comment form is closed at this time.

%d bloggers like this: