18 Jan CrossFit – Wed, Jan 18
CrossFit Metric – CrossFit
Warmup (Checkmark)
A. General
For 4 minutes
30 Seconds Jog/High knees
30 seconds light wallball
B. Activation
2 sets
5 Hollow body Band lat pull downs
5 Hollow body Scap pull + press against box
C. Specific
10 Bar mu skill transfer: Sit-up drill
10 Jumping BMU (for setup & practice)
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Gymnastics
A: Gymnastics (Time)
18-12-6 Bar mu
1:30 recovery on the machine of your choice
TC: 12 min
Score: Time
Scaling Options
Beginner
21-15-9 Body Rows
1:30 recovery on the machine of your choice
Intermediate
15-9-6 Jumping BMU
1:30 recovery on the machine of your choice
Perform
21-15-9 Bar mu
Metcon
B: Metcon (Time)
10 Rounds for time
6 Burpee over Box @ 30/24”
6 DB push press @ 50/35lbs x 2
6 Wallball @ 30/20 lbs or 20/14 above 10′
KG:22.5/15 KG
TC: 16 min
Score: Time
Scaling Options
Beginner
7 rounds
6 Burpees / Burpee plate jump
6 DB push press @ 25/15lbs x 2
6 Wallball @ 14/10 lbs
Intermediate
6 Burpee over Box 24/20”
6 DB push press @ 35/25lbs x 2
6 Wallball @ 20/14 lbs
Perform
N/A
Extra Accessory
Accessory (Checkmark)
3 sets
8 dual DB pull-over deadbugs + Iso adduction
:30 seconds beast planks + Iso adduction
8 Deficit adduction glute bridges + pause
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