03 Feb CrossFit – Fri, Feb 3
CrossFit Metric – CrossFit
Warm-up
A. General
2 Sets
1 Min Row
10 Cat Cow
5 Push Up to Down Dog
20 Shoulder Taps
10 Band Pull Apart
B1. Specific Barbell Mobility
30 sec front rack stretch on the floor
30 sec quadruped calf pedals
5 Back rack elbow rotations
5 pause back squats
5 pause btn strict press
3 front rack elbow rotations
3 pause front squats
3 pause push press
B2. Specific
Build up Thruster
Between each set:
3 Box jumps
6 pulls on the rower @ gradually increasing damper + intensity
Power
A: Power (Weight)
3 rounds
3 Thrusters @50/60/70% use RPE if needed
20 sec rest
6 Box jumps @30/24″
20 sec rest
12 Hard pulls Rower @damper 10
60 sec rest
TC: 10 min
Score: Weight
Scaling Options
Beginner
3 Thrusters @Heavy but UB
30 sec rest
6 Box jumps @20/plate”
30 sec rest
9 Hard pulls Rower @damper 7
90 sec rest
Intermediate
As Written
Perform
6 Rounds
3 Thrusters @80%
30 sec rest
6 Box jumps @36/30″
30 sec rest
12 Hard pulls Rower @damper 10
90 sec rest
Metcon
Open 20.2 Remix (No Measure)
AMRAP 20
4 Thrusters @95/65
6 T2B
24 Double Unders
Scaling Options
Beginner
45/35
Knee Raises
24 Single Unders
Intermediate
75/55
Toes to Eye Level
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