10 Mar CrossFit – Fri, Mar 10
CrossFit Metric – CrossFit
Warm-up
A. General
Tabata (4sets of TABATA each*)
– Plate hops
– Plate ground to overhead @25/15 lbs
– Plank Knee to Elbow
– Burpees
*4×20 sec on / 10 sec off, not 8
B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
https://youtu.be/9LJDGUulS_8?t=41 8
C. Ring mu skill practice
5-7 Arch to hollow drill
*Use this to teach the aggressive initiation of the core
https://www.youtube.com/watch?v=7-tsailZII 0
3 x one of the following complexes:
Feet assisted, knee bent
Feet assisted, legs straight
Feet elevated
https://www.youtube.com/watch?v=U1SPl7pq1I0
Weightlifting
Floor Press (Every 30 seconds for 10 sets
2 reps @40-50%)
TC: 5 minutes
Metcon
Metcon (Time)
3 rounds
100 DU
10 Ring Muscle-ups
10 DB Box step-up overs 2×50/35lbs + 24/20″
TC: 15 Minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
100 SU
8 Strict Band assisted Chin ups
10 DB box step ups 1×25/15 lbs, 20″
Intermediate
80 SU/100 SU
8-10 Low ring assisted RMU
10 DB box step up overs 2×35/25 lbs + 24/20″
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