15 Jan CrossFit – Sun, Jan 15

CrossFit Metric – CrossFit

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Warm-up

A. General

3 rounds @increasing intensity on each round

1 minute Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

C. Specific

5 Scap pulls

10 Slam ball

10 Sit-up drill https://www.youtube.com/watch?v=zKXJlj32bws

30 seconds Deep Goblet Squat hold (bottom)

Weightlifting

A: Weightlifting (Time)

12-10-8-6

DB Bench Press 2×70/50lbs

25/25′ Overhead Banded KB carry
Scaling Options

Beginner:

Heavy but unbroken DB bench press

UnbandedKB OH carry

Intermediate:

DB bench press @ heavy

Conditioning

B: Conditioning (5 Rounds for time)

Rowing session

1K @ warm up pace

5 x 500m Sprints

Easy 250m between each set @ damper 1
Scaling Options

Beginner

1K @ warm up pace

5 x 300m Sustained

Easy 200m between each set, damper 1

Intermediate

4 x 500m sprints

Easy 250m between each set @ damper 1

Extra Accessory

Accessory (Checkmark)

3 sets

12 Lying face pulls

24 Pull aparts

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