19 Feb CrossFit – Sun, Feb 19
CrossFit Metric – CrossFit
Warm-up
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Rotating scorpions
5/5 Hanging scapular C.A.R’s
https://youtu.be/FPpTDqBzYVw
B. Activation
3 sets @ascending
5 Pause Bench press
5 Pendaly rows
10 Banded W-Y
C. Specific Skill practice
5-10 mins:
Rope climb progression
Spend individual time with athletes helping them understand the point where they need to work in the progression in order to get better at this skill.
Weightlifting
A: Weightlifting (Weight)
4 rounds
2 Paused Bench Press @85%
Rest 30 sec
1-4 DB/KB Pendlay Rows @Heavy
Rest 30 sec
TC: 8 min
Score: Bench Weight
Scaling Options
Beginner
2 Bench Press @Heavy UB
Rest 30 sec
1-4 DB/KB Pendlay Rows @Heavy
Rest 30 sec
Intermediate
As Written
Perform
4 rounds
2 Paused Bench Press @85%
Rest 30 sec
1-4 Pendlay Rows @Heavy
Rest 30 sec
Gymnastics
B: Gymnastics (Time)
12 rounds
1 Rope climb
60 seconds recovery Run/machine
TC: 15 min
Score; Time
Scaling Options
Beginner
1 Supine to Stand Rope climb
60 seconds recovery Run/machine
Intermediate
1/2 Rope climb
60 seconds recovery Run/machine
Perform
N/A
Extra Accessory
Core Accessory (Checkmark)
3 sets
6/6 Banded Deadbug*
*3 sec hold each rep
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