17 Jan CrossFit – Tue, Jan 17

CrossFit Metric – CrossFit

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Warmup (Checkmark)

A. General

Bike/Row 30 seconds

25′ samson stretch lunges

Bike/Row 60 seconds

25′ Banded Monster Walk

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

C. Specific

2 sets

30-45s Single Leg Glute Bridge Hold

5 Tempo squats @ascending + 3sec down

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Strength

A: Back Squat (5 @ 65%
5 @ 75%
5+ @ 85%

5+ is a max effort
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TC: 9 min

Score: Final set reps

Scaling Options

Beginner

4×5 @ lightly ascending

Intermediate + Perform

As Written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15.1 + 12.1 Mishmash (18-minute running clock)

Part A: 9-mininute AMRAP

15 Toes to Bar

10 Dead Lift

5 Power Snatch

Rx = 115/75

Intermediate = 95/65 + TTB attempts

Fitness/Scale = 75/55 + TTB attempts

REST 2-minutes

Part B: 7-minute AMRAP of Target Burpees (6″ target)

Extra Accessory

Accessory (Checkmark)

Zercher Good Morning

3 x 12

Rest 60 sec between sets