10 Feb CrossFit – Fri, Feb 10
CrossFit Metric – CrossFit
Warm-up
A. General
3 rounds
10/8 cal Machine
6/6 Clamshell Side Plank
8 Plate Squats
6 pause ring rows
10 Beat swings
B. Metcon prep
2 sets @ working weight
3 Thruster
5 CTB
Gymnastics
A: Skill Practice (Checkmark)
Kipping/Butterfly Technique
Pull ups Kipping
– Box assisted beat swing
– Beat Swing
– Box Lat to fly
– Box Kipping pull ups, both feet or swinging leg off side
Pull ups Butterfly:
– Double leg box circle drill
– Single leg box circle drill
TC: 15 minutes
Score: N/A
Scaling Options
Beginner
Pick 2 of the Pull Up Kipping Progressions
Intermediate
Pick 1 progression from Kipping and 1 from butterfly
Perform
N/A
Metcon
B: OPEN 18.5 = 12.5 = 11.6 Remix (AMRAP – Reps)
Complete as many reps as possible in 10 minutes of:
3 thrusters @95/65
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scaling Options
Beginner
45/35 lb
Jumping Pull-Ups
Intermediate
@75/55 lb
Pull-Ups
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