12 Feb CrossFit – Sun, Feb 12
Announcements
For those who signed up to participate in the Open, you should have received an email from your Team captain. If you signed up and did not receive a message please let one of the coaches know!!
CrossFit Metric – CrossFit
Warm-up
A. General
3 rounds
8/6 Cal Machine
10 No hook, no contact, muscle clean
5 Plyo box jump progression*
*HIgher each round
https://youtu.be/hWGMCdhC38I
B. Power Ramp up
3 sets @ ascending*
3 Halting clean deadlifts
3 Low hang clean pulls
3 TNG power cleans
5 Box jumps
*Last set should be heavier and taller (box jumps) then the working set.
C. Conditioning Ramp up
On machine of choice:
10 Cals @ RPE 4
8 Cals @ RPE 6
2 x 6 Cals @ RPE 8
2 x 4 Cals @ RPE 10
Power
A: Power (Time)
4 rounds
10 Hang Power Clean 135/95lbs
10 Box Jumps 30/24″
KG: 60/45
TC: 12 min
Score: Time
Scaling Options
Beginner
10 Hang Power Clean 75/55
10 Box Jumps 20/plate”
Intermediate
10 Hang Power Clean 95/65
10 Box Jumps 24/20″
Perform
N/A
Conditioning
B: Conditioning (Time)
Machine of Choice
6 x 10 Cals @RPE 10
Rest 2 mins between efforts
Machine Alt: Run 10 x 50m
TC: 20 min
Score: Fastest Interval
Scaling Options
Beginner
6 x 8/6 Cals @RPE 10
Intermediate
As Written
Perform
N/A
Extra Accessory
Accessory (Checkmark)
3 rounds for quality
8 Weighted Strict Pull-ups
100′ Bodyweight walking Lunges
Sorry, the comment form is closed at this time.