14 Apr CrossFit – Fri, Apr 14
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
30 Jumping jacks
10 Hamstring Bridge
5/5 Single Leg glute bridges
5 Squat Jumps
C. Metcon Specific
3 sets
4 Box jumps @ increasing height
3/3 DB Snatch
6 Wallballs @ 30/20 or higher target
Weightlifting
Back Squat (1 Rep Max)
Every 2 min.
10 @Barbell
8 @ 50%
6 @ 60%
4 @ 70-75%
2 @ 75-80%
2 @ 80-85%
1 @ 85-90%
1 @ 90-95%
1 @ 95-100%
1 @ 100+ %
Scaling Options
Beginner
Work up to a 3 rep with full ROM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
2 Box jumps 34/30″
4/4 DB Snatch 1×70/50lbs
8 Wallballs 30/20lbs
Scaling options
Beginner
2 Box jumps @ 20/16″
4/4 DB Snatch @ 25/15lbs
8 Wallballs @ 12/10lbs
Intermediate
2 Box jumps @ 30/24″
4/4 DB Snatch @ 50/35lbs
8 Wallballs @ 20/14lbs
Perform
Amrap 20
2 Box jumps @40/32″
6/6 DB snatch @100/70 lbs
8 Ring mu
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