04 May CrossFit – Thu, May 4
Announcements
CrossFit Metric will be CLOSED for renovations:
Saturday the 13th & Sunday the 14th
–We appreciate your understanding and support.
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
60sec Bike/Row/Ski
15 I.Y.T
10 Standing banded chest rows
5 Hanging knee raises (bar)
B. Specific 1
– 4/4 Rope rows
– 2-4 Lying to standing (ground or feet elevated)
– 2-6 Hanging rope knee raise or heel raise
B. Specific 2
– Seated clamp practice
– Seated clamp into standing (no arms)
– Standing clamp practice
– Standing clamp into 1 pull
– Rope Climbs pulls
Progression demos: https://youtu.be/eqiiEWioZcI
Heel lock: https://youtu.be/_W8FFKqUDj4
Skill
Technique Thursday (Checkmark)
Rope Climbs
Spanish wrap
J-hook
Heel Lock
Scaling Options:
Beginner
Lying to standing Rope pull
– On ground
– Feet elevated, onto box
Metcon
Metcon (AMRAP – Reps)
On a 20 minute clock
3000/2500m Row
300’ Lunges @ 32/24 KG x 1
Max rep Rope Climbs
TC: 20 min
Score: RC Reps
Scaling Options
Beginner
2000/1750m Row
200’ Lunges @ bodyweight
Max rep Rope hang knee raises
Intermediate:
2500/2000m Row
300’ lunges @ 24/16 KG x1
Max rep ½ Rope climb
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