25 May CrossFit – Thu, May 25
CrossFit Metric – CrossFit
Warm-up
A. General
30 sec Row or Bike
10 rotating scorpions
30 sec Row or Bike
10 Pause Ring rows
30 sec Row or Bike
10 btn press + pause OH
B. Mobility
Alternating Y raise from a barbell in the rack
12 reps
https://www.youtube.com/watch?v=67jI0e8x2T8
*Have athletes set their bars up for the jerk drills here then to the Y raises from the feet on the barbell.
C. Specific
Drills
Technique
Technique Thursday (Checkmark)
Split Jerk
Dip Drills:
– Dip holds
– Dip Drive holds
Foot position drills
– Split presses
– Split push press/push jerk
Receiving drills
– Jerk Balance
– Tall Jerks
Working sets
6 x 4 @ 30-40%
TC: 20 minutes
Score: Checkmark
Scaling Options
All categories as written
Metcon
Metcon (AMRAP – Reps)
TABATA Calorie Row
1 min rest
TABATA DB Walking Lunges 2×35/25 lbs
1 min rest
TABATA Burpees
TC: 14 minutes
Score: Total reps
KG: 15/10
Scaling Options
Beginner
– Walking lunges, unweighted
– Down & Ups
Intermediate
DB walking lunges 2x 25/15 lbs
Sorry, the comment form is closed at this time.