10 Jan CrossFit – Tue, Jan 10
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
12/10 Calorie Row
10 Step Back Lunge
5 Scap Push Up + 5 Push Up
15 Band Pull Apart
B. Mobility
Tall kneeling banded Shoulder internal rotation stretch
10 reps/side
https://youtu.be/ThluzxR0SBw
C. Specific
2 sets
2-4 Floor press @ ascending
4-6 Butterfly or kipping pull-up drills
*Include CTB version of the following drills:
Drills
Box circle drill (double or single leg)
https://www.youtube.com/watch?v=iKnI2StFvss
Banded butterfly pull-up drill
https://youtu.be/zro6dlM7Qsw
Pause Butterfly Pull-up
https://www.youtube.com/watch?v=YfV647VON_0
Weightlifting
Floor Press (2 RM)
Suggested Progression
10 @50%
8 @60%
6 @70%
4 @80%
4 @85%
2 @90%
2 @95%
*Record weight of last set only*
Metcon
B: Metcon (Time)
5 rounds for time
15 Wall balls 20/14lbs
15 CTB
TC: 10 minutes
KG: 9/7 kg
Scaling Options
Beginner
5 rounds
15 Wall balls @ 12/10lbs
10 Jumping pull ups
Intermediate
5 rounds
15 Wall balls @ 14/12lbs
15 Jumping C2B / 10 Pull ups
Perform
As written
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