03 Apr CrossFit – Mon, Apr 3
CrossFit Metric – CrossFit
Warm-up
A. General
2 Sets
60 second row @ increasing intensity
10 Alt. V-ups
3 Push Up to Down Dog
5 DB Deadlift
3 Hang Muscle clean
B. Mobility/Activation
2 sets
6 Reverse Snow angels
8 Bent over DB rows @ heavy
10 wall slides
C. Specific
Practice handstands & Setup lock outs
-Free standing
-Kick up
-Wall facing
-Piked
Weightlifting
Weightlifting (Weight)
5 sets
8 Hands Elevated Push Ups 42X0
16 HSPU lock outs
TC: 15 min
Score: Weight on DBs
Scaling Options
Beginner
8 Knee Push Ups
8 Tall kneeling / Seated DB Presses @ 90 degrees
Intermediate
5 sets
8Hand ElevatedPush Ups @no tempo
8 HSPU lock outs
Perform
5 sets
8 Incline DB bench press (neutral grip) @ heavy
16 HSPU lock outs
()
()
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
16 TTB
16 DB Cleans 2×50/35bs
Scaling Options
Beginner
10 Hanging knee raises / Knee tucks
10 DB Cleans @ 25/15lbs
Intermediate L1
16 Swinging Leg Raises
16 DB clean @ 35/25lbs
Intermediate L2
8 TTB
16 DB clean @ 35/25lbs
Perform
16 TTB
16 DB clean 2×50/35lbs
16 Cal row
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