26 Jan CrossFit – Thu, Jan 26
CrossFit Metric – CrossFit
Warmup (Checkmark)
A. General
2 rounds
10 Banded good mornings
5 Upward to Downward Dog
20 Shoulder Taps
10Band pull apart hold in extension
B. Mobility
Tall kneeling banded internal rotation stretch
10/10 * Pause for 1 second at the top of each rep
C. Specific
Ring dip positions
2 unbroken sets
10-15 second ring support hold
5-10 second bottom of ring dip hold
The goal is to see the athlete lower into the dip hold from the support position with the hips traveling the same distance as the shoulders.
A: Power Clean (Checkmark)
10 singles @ 70%
8 singles @ 75%
6 singles @ 80%
4 singles @ 85%
2 singles @ 90%+
No touch’n go reps
Every 2:30-3 min
Metcon
B: Metcon (Time)
20.1 Remix (10 Rounds for time — 15-minute CAP):
7 Power Clean
10 Lateral Bar Over Burpees
Rx = 135/95
Intermediate = 115/80
Scale/Fitness = 95/65
TC: 15min
Score: Time
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