06 Apr CrossFit – Thu, Apr 6
Announcements
Easter Weekend Hours
Friday- 8am,9am, 10am
Saturday- Regular Hours
Sunday- Regular Hours
Monday- 8am, 9am, 10am
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
30 Jumping Jacks
12 Curtsy lunge
5 Inchworms
12 Wall balls
B. Mobility/Activation
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. Metcon Specific
2 sets
3 Front rack elbow rotations
3 strict press
3 push press
3 front squats
3 Thrusters
Drills
Technique Thursday (Checkmark)
1. Agility Drills
Forward 2 step Sprint
Lateral High knees
Forward in and out
Lateral in and out
Forward hops
2. Plyo Box jumps
5 hops + 1 Box jump + 5 hops
3 Hops + 1 Box jump + 3 hops
1 hop + 1 Box jump + 1 Hop
3-5 Rebounding box
TC: 15 mins
Score: None
Scaling Options
All athletes can jump in the agility drills
Plyo box jumps
Adjust height as needed. If cannot rebound:
– Seated vertical or box jumps.
Metcon
Metcon (Time)
8 Rounds for time
4 Thrusters 135/95lbs
8 Wall Balls 20/14lbs @ 12/10′
12 Box Jumps 24/20”
TC: 12 mins
Score: Time
KG:9/6
Scaling Options
Beginner
4 Thrusters @ 45/35lbs
8 Wall balls @ light
12 Plate jumps/ Step ups
Intermediate
4 Thrusters @ 115/75
8 Wallballs @ 20/14 @ 10/9’
12 Box jumps @ 24/20”
Extra Accessory
Core (Checkmark)
Hollow rock
Accumulate 100 reps
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