16 Jan CrossFit – Mon, Jan 16

CrossFit Metric – CrossFit

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Warmup (Checkmark)

A. General

Continuous Tabata

*2 intervals per movement

-Bike, Ski, or Row

-Beat swings

-Scap pulls

-Hanging Leg raises (to L-sit)

B. Activation

2 sets

-7 Banded W-Y

-7 Banded T pull aparts

-7 Banded DB press’s

*Mini band around the elbows. Have athletes actively press out against the bands to create torque in the shoulder.

C. Specific (Metcon)

Low ring snap pulls:

5 x 1-3

– Between each set complete 5 cal row.

(Athletes areencouraged to make the angle on the rings harder and harder each round.)

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Gymnastics

A: Gymnastics (Time)

A. Gymnastics

21-15-9

Strict HSPU

1:30 recovery machine of your choice between sets
Scaling Options

Beginner:

15-12-9

Banded pike HSPU or DB Strict press, seated

Perform:

21-15-9

Cal Row

Strict hspu

Rest 1:1

15-12-9

Cal Assault bike, arms only

Deficit hspu

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Amrap 15

30/25 Cal Row

9/6 Ring mu
TC: 15 min

Score: Rounds and Reps

Perform:

30/25 Cal Row

12/9 Ring mu

Extra Accessory

Accessory (Checkmark)

4 sets

12 Bent over DB Row (Neutral grip)

12 alternated Elbow plank + knee to elbow**

Rest as needed between sets

**On floor or on Swiss ball