07 Mar CrossFit – Tue, Mar 7
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
30 Jumping Jacks
5/5 Greatest Stretch
8 Table Top Glute Bridges
10 Banded Pull Apart
10 Plate G2OH
20sec OH Hold
B. Mobility
Handstand superman drill
10-15 repetitions
https://www.youtube.com/watch?v=Dxb0aGEAMFs
*for members who can’t go upside down, use a pike position from a box or even from the floor.
C.. Activation
2 sets
-5/5 Banded Y pulls
-7 Tall kneeling Banded Angels
-10 Prone W to Y’s
Gymnastics
Gymnastics (4 Rounds for time)
4 sets
Max effort L-Sit Hold
Rest 30 seconds
60 sec HS hold
Rest as needed
TC: 12 Mins
Score: Time on L-sit hold
Scaling Options
Beginner
Hollow Hold
40 secs Tall kneeling Overhead hold
Intermediate
Max effort L-Sit Hold (single leg, alternating)
30 Sec HS hold against wall or spotted
Perform
4 sets
Max effort L-Sit Hold
100′ Fat Grip farmer Carry
4 x 10′ square HS walk*
Metcon
Metcon (4 Rounds for reps)
4 x AMRAP 3minutes
10 Weighted sit-ups 1×50/35lbs
7 Devil Press 2×50/35lbs
Max Burpee Box Jump Over 24/20″
Rest 1:30 between AMRAPs
TC: 16:30
Score: Total Reps of BBJO
KG: 25/15
Scaling Options
Beginner
10 Sit-ups
5 Devil Press with Plate @ 25/15lbs
Max Box jumps/Step ups
Intermediate
10 Weighted situps @ 35/25lbs x 1
7 Devil Press @ 35/25lbs x 2
Max Burpee Box jump Overs @ 24/20”
Perform
4 x amrap 3
15 GHD Sit-ups
10 D-ball over shoulders @100/80
Max Burpee box jump over @24/20
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