22 Feb CrossFit – Wed, Feb 22
CrossFit Metric – CrossFit
Warm-up
A. General
3 sets
30 sec Bike/Row/Ski/100m Run
10 KB goblet squats
10 Russian KB swings
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Activation
3 sets
8/8 Banded monster walk
2 Pause Back squat@ascending
Weightlifting
A: Back Squat (Paused Back Squat (2sec bottom)
Every 2 mins x 4 sets
2 reps @80%
)
TC: 8 minutes
Score: Weight
Scaling Options
Beginner
2 reps @ Tempo 3 seconds, pause 3 sec
Intermediate
As written
Perform
As Written
Metcon
B: Metcon (Checkmark)
EMOM 15minutes
Min 1- 21 KB swings 24/16Kg
Min 2- 9 Overhead Squats 95/65
Min 3- 250/200m Row
Scaling Options
Beginner
Min 1- 18 KB swings @16/12KG
Min 2- 9 Back Squats @ 65/45lbs
Min 3- 100m Run or 200/150m Row
Intermediate
Min 1- 18 KB swings @24/16Kg
Min 2- 9 Overhead Squats @ 75/55lbs
Min 3- 200m Run or 250/200m Row
Perform
EMOM 15
Min 1- 21 KB swings @24/16Kg
Min 2- 9 D-ball over shoulder @heavy
Min 3- 200m Run or 250m Row
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