07 Feb CrossFit – Tue, Feb 7

CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

45 sec Row

10 scapula pull ups

15 Hollow Rocks

5 Wall Balls

B. Mobility

-PNF Swimmer Stretch

5 breath cycles: Inhale- contract, exhale relax & stretch

https://youtu.be/gj22wrwAVjk

Gymnastics

A1: Gymnastics Practice (Checkmark)

Pressure drills

– Hollow against box

– Beat swing, feet against box

– Band assisted Hip to bar

Swinging Drills

-Glide swing

-Jumping glide swing into leg/knee raise/Hip to bar

BMU specific Swinging drill:

– Jumping into hip to bar

A2: Practice Complex (Checkmark)

Beg:

3 Set

5 Swinging knee raises/leg raises

5 Ring Rows

Int :

3 Sets

4 TTB

8 Beat swing or 4 C2B

Advanced:

3-4 sets

4 BMU

8 TTB

Metcon

B: Metcon (Distance)

Max distance Row/Bike in 20 minutes

Every 2 minutes perform:

8 TTB

15 UNBK Wallballs 20/14lbs
Score: Total Meters

Intermediate

8 Swinging leg raise

15 Wallballs 14/10lbs