24 Feb CrossFit – Fri, Feb 24
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
1 min Row
10 Scorpions
10 Prone PVC press
5 Push Up to Down Dog
15 Knee Raises
C. Specific
2 sets
3 Strict press (1 ¼) @ light to moderate
3 Jumping pull up + negative 3 seconds*
*Pair up athletes and have spotters where needed
Weightlifting
A: Weightlifting (Weight)
4 sets
3 Strict press @75-80%
6 Push Press
Every 2 min
Scaling options
Beginner
3 Strict Press
4-6 Band assisted strict chin up
Intermediate
3 Strict press @80%
4-6 Strict chin-ups
Perform
5 sets
3 Strict press @80%
4-6 Weighted strict chin-ups
Metcon
B: Metcon (5 Rounds for reps)
Every 3 min for 5 sets
10 Cal @all out
5 Thrusters 115/85lbs
Score: Total Reps (1 Calorie = 1 rep)
Scaling Options
Beginner
20 sec Cal machine @all out
40 sec rest
20 sec Max Thrusters @45/35 lbs
1:40 min rest
Intermediate
20 sec Cal machine @all out
40 sec rest
20 sec Max Thrusters @55/45 lbs
1:40 min rest
Perform
20sec Assault bike @all out
40sec rest
20sec Max Thrusters @75/55 lbs
1:40 min rest
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