26 Apr CrossFit – Wed, Apr 26
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
10 Cat Cow
20 second Butt kicks
10Lunges + twist
10 Single leg RDL
B. Mobility
30/30 secPigeon Stretch
C. Specific Part A
3 sets @ increasing load
– 3 Sumo Deadlifts @increasing
– 3 Russian KBS (1 KB rnd 1, 2 KBs rnd 2)
– 2 Broad jump
Weightlifting
Sumo Deadlift (E3MOM x 4
3 Sumo Deadlifts @ 80%
5 Dual Russian KBS 24/16KG
7 Broad jumps)
TC: 16 minutes
Score: Weight on Sumo deadlifts
Scaling Options
Beginner
3 Sumo Deadlifts @ RPE 7
5 Russian KBS @1xKB
3 Banded assisted broad jumps
Intermediate
3 Sumo Deadlifts @ 80%
5 Dual Russian KBS @ 16/12KG
7 Band assisted broad jumps
Perform
N/A
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
21 TTB
9 Squat Clean 155/115 lbs
15 Pull ups
6 Squat Clean 155/115 lbs
9 C2B
3 Squat Clean 155/115 lbs
Score: Rounds & Reps
Scaling Options
Beginner
15 Hanging Knee raises
9 Squat Clean 65/45 lbs
9 Jumping Pull ups
6 Squat Clean 65/45 lbs
Intermediate
21 Swinging Leg raises
9 Squat Clean 135/95 lbs
15 Jumping Pull ups
6 Squat Clean 135/95 lbs
9 Jumping C2B
3 Squat Clean 135/95 lbs
Perform
21 Pull-ups
9 Squat Clean 135/95 lbs
15 CTB
6 Squat Clean 185/135 lbs
9 Bar Muscle-ups
3 Squat Clean 225/155 lbs
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