31 Jan CrossFit – Tue, Jan 31
CrossFit Metric – CrossFit
Warm-up
A. General
60sec Machine@ easy
30sec Air squats
60sec Machine @ Moderate
30sec “IYT”
60sec Row/Bike/Run/Ski @ Hard
B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction
https://www.youtube.com/watch?v=Hmec1bQBQOE
C. Specific
2 sets
20 banded monster walks
6 Wall balls
5 Pause Back squat 4.1.X.1 @55 and 65%
Weightlifting
A: Back Squat (5 @ 75%
3 @ 85%
1+ @ 95%
1+ is a max effort
)
TC: 9 min
Score: Weight
Scaling Options
Beginner
5 @ controlled weight
3×3 @ Slightly heavier than 5 rep
Metcon
B: Metcon (Time)
5 rounds for time
15 Hang Power clean 95/65lbs
15 Wall balls 20/14lbs @ 12/10’
TC: 15 min
Scaling Options
Beginner
10 Hang Power clean 45/35lbs
10 Wall balls @14/10 lbs
Intermediate
15 Hang Power clean 75/55lbs
15 Wall balls @20/14 lbs @ 10/9’
Perform
Wall balls @30/20 lbs
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