CrossFit – Sun, Feb 19

CrossFit Metric – CrossFit

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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.

https://youtu.be/wLsn5Kk1nJw

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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