24 Apr CrossFit – Mon, Apr 24
CrossFit Metric – CrossFit
Warm-up
A. General
60 sec Row or Bike
10 rotating scorpions
10 Inchworm push ups
10 Prone Scap retractions (Ws)
10 Hanging Scap retractions
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
C. Specific Metcon
2 sets
10 Pulls on rower
5/5 Farmers press*
10-20 seconds wall facing HS hold
Farmer’s press: https://youtu.be/7WYISRQzOMY
Weightlifting
Push Press (5 sets
10 Push press @ 62-65%
6-8 Strict pull ups @ weighted)
Score: Weight on Bench press
Scaling Options
Beginner
10 Push Press @light
2-4 Band assisted strict pull ups
Intermediate
10 Push press @ 62-65%
4-6 Strict pull ups/ Band assisted
Metcon
Metcon (Time)
3 rounds
500m Row
18 DB step up overs 1×50/35lbs, 24/20″
8 Wall facing HSPU
1 min rest between rounds
TC: 16 minutes
Score: Time, including rest
KG: 25/15
Scaling Options
Beginner
400/350m Row
18 DB step ups @ 20/16″
8 DB strict Press
Intermediate
500m Row
18 DB step up overs 1x 35/25lbs, 24/20”
8 Pike push ups on Box
Perform
3 rounds, each for total reps
3 min Row @ 130-40% FTP
2 min Echo bike
1 min Strict wall facing HSPU
2 mins rest between rounds
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