03 Jun CrossFit – Sat, Jun 3
CrossFit Metric – CrossFit
Warm-up
A. General
Amrap 6 minutes
1 minute skipping
12 In and out squats
10 Alternating single leg single arm V-ups
20 low box runners
Static A skips: https://youtu.be/V-EbAvc6ehk?t=11
B. Specific Progressions
TTB progression
(go through the entire progression)
-10 pike ups*
-3-5 beat swings
-3-5 Beat swing + knee raise
-3-5 beat swing + toes to eyes
-3-5 TTB
https://youtu.be/2kMkNFRbLJQ?t=75
Pistol Progression
*Have athletes choose two movements, one moderate skill and one challenging skill completing 2-3 sets alternating between each movement.
3-5 Close stance Air squat
3-5/side High box step ups
3-5/side Touchdown squats
https://youtu.be/vq5-vdgJc0I
3-5/side Elevated pistol
3-5/side Heel raised pistol
3-5/side pistols or weighted pistols*
*Weighted pistols, as a counter weight, may be easier for athletes with balance issues.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 22 minutes
10 Pistols
20 TTB
40 Cross over singles
TC: 22 minutes
Score: Rounds & Reps
Scaling Options
Beginner
10 Lunges
15 Hanging knee raises
30 Single-unders
Intermediate L1
10 Heel elevated/box assisted pistols
20 Swinging Leg raises
30 crossover singles
Intermediate L2
6 Pistols
12 TTB
30 Cross over singles
Perform
10 Pistols
20 TTB
40 Cross over double-unders
Team WOD (AMRAP – Rounds and Reps)
4 sets of 5 minute amraps
Rest 1 minute between amraps
8/8 Team pistols
12 Synchro TTB
200m partner run
Pick up where you left off.
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Extra Accessory
Accessory (Checkmark)
3 sets
8/8 Unweighted bulgarian split squats @2sec pause in the bottom
12/12 Poliquin step ups
20/20 second copenhagen plank
25/25′ Banded monster walk
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