01 Feb CrossFit – Wed, Feb 1
CrossFit Metric – CrossFit
Warm-up
A. General
2 Sets
30 Jumping Jacks
10 Reverse Snow Angel
5/5 Half Kneeling DB Strict Press
2 Wall walks
10-20 sec Wall Facing HS Hold
B. Technique (5 min)
HSPU
Athletes should be able to do 1 strict HSPU, otherwise athlete should work on:
3 Sets
5 Eccentric HSPU or 5 AHAP DB Strict Press
Gymnastics
A: Gymnastics (4 Rounds for reps)
4 sets
4 Deficit HSPU @45 / 25
10 Strict HSPU or HSPU
TC: 12 min
Scaling Options
Beginner
6 DB Push Press @UB Weight
10 DB Strict Press
Intermediate
2 Deficit Pike HSPU
6 Pike HSPU
Perform
4 Deficit Strict HSPU @12”
6 Deficit Strict HSPU @8”
8 Deficit Strict HSPU @6
10 Strict HSPU
Rest 3 minutes
Repeat Kipping
Metcon
B: Metcon (4 Rounds for time)
Every 3 min. for 12 minutes
15 KBS 24/16 Kg
12Alt.DB Step-ups 2×50/35
12 Burpee Box Jump over 24/20″
Score: Slowest Interval
Scaling Options
Beginner
12 KBS @16/8
12 Step-ups @20/10 lbs
8-12 Burpees
Intermediate
10-15 KBS @ 24/16kg
12 Step-ups @2×35/25 lbs
12 Burpee Box Jump over @24/20″
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