02 Jun CrossFit – Fri, Jun 2
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
5/5 Single Leg Glute Bridges
12 Dead Bugs
6 Plate Squats
10 Plate ground 2 OH
20 sec Handstand Hold
B. Specific
5/5 Single Arm KB Swing
3/3 KB Cleans
3/3 Push Press
3/3 KB Clean and Press
Ramp Up
Barbell Push Press
50/60/70/80
2 Reps
Weightlifting
Weightlifting (Weight)
EMOM 12
1- 2 Push Press @ 85%
2- 25′ HS walk / 3 Wall walks
3- 3/3 KBClean & Push press @ 24/16
4- 10 Explosive push-ups
TC: 12 minutes
Score: Weight on Push press
KG: 30/20
Scaling Options
Beginner
1- 2 Push Press @ moderate to heavy
2- 3-5 Inchworms (no push up)
3- 3/3 DB clean & Push press @ 25/15lbs
4- 7-10 Band assisted push-ups
Intermediate
1- 2 Push Press @ 85%
2- 3 Wall walks
3- 3/3 KBclean & Push press @ 16/12
4- 10 Band assisted explosive push-ups
Perform
N/A
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
TC: 18 minutes
Score: Total reps
KG: 9/6, 30/25
Scaling Options
Beginner
Wall balls 12/8 lbs
SDHP 45/35 lbs
Box jumps 8-12″
Push press 45/35 lbs
Cal row
Intermediate
Wall balls 14/12 lbs
SDHP 65/45 lbs
Box jumps 20″
Push press 65/45 lbs
Cal row
Perform
3 rounds, 1min on each for reps
Wall balls 20/14 lbs
Power clean @135/95 lbs
Box jumps @30/24″
Push press @135/95 lbs
Cal Echo bike
1 min rest
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