18 Feb CrossFit – Sat, Feb 18
Announcements
Open shirts are in!! If you ordered a shirt, please let one of the coach’s know and they will grab it for you!
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
30sec Bike/Row/Ski/100m Run
10 Front squats
10 Banded T pull aparts
B. Mobility
Banded front delt PNF stretch
5 x 5 sec Contract/5 sec Stretch
https://youtu.be/FD1WHHKYEEI
C. Specific
3 Sets @ ascending
5 Cal @Hard
3 Hang clean pulls + 1 Hang power clean
(Watch for a smooth extension where the bar grazes vertically off the top of the thigh)
3 TTB timing drill + 1-3 TTB
1 Ring mu or ring mu substitute
TTB Timing Drill: https://youtu.be/O9y2LxpcdRg
Metcon
A: Active Recovery (No Measure)
EMOM 40
1 – 40 DU
2 – 15 abmat sit-ups
3 – 12 KB swings
4 – 30sec hollow hold
KB: 53/35lbs
Scaling Options
1 – 60 SU
2 – 15 abmat sit-ups
3 – 12 KB swings @ 35/16lbs
4 – 30sec hollow hold
A2: Open Workout (No Measure)
23.1
Extra Accessory
Post Chain (Checkmark)
3 sets
30 seconds Glute Bridge March + pause
20 Prone banded hamstring curls
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