06 Jun CrossFit – Tue, Jun 6
Announcements
NEW Weekly Olympic Lifting Classes:
Every Tuesday at 4:30 pm
Every Thursday at 6:30 pm
Coached by Matheus
Starting this week!!
CrossFit Metric – CrossFit
Warm-up
A. General
Tabata
– Air squat
– Wide stance good morning
– Air balls
– Burpees
2 intervals at each movement
B. Mobility
PNF Standing Quad Pull stretch
5 repetition/leg
– 5 seconds contraction, pushing against the your hand with your foot
– 5 seconds stretch, pulling your foot up with your hand
C. Activation
2 sets
8 Band pull throughs
30 seconds hollow hold
Weightlifting
Sumo Deadlift (Every 2 minutes for 5 sets
3 reps @60%)
TC: 10 minutes
Score: Weight
Scaling Options
Beginner
3 Reps @ mod-light + Tempo 3.1.X.1
Intermediate & Perform
As written
Metcon
Metcon (3 Rounds for reps)
3 Sets of:
4 mins AMRAP
3, 6, 9, 12, etc
Box jumps 24/20″
Wallballs 20/14 lbs
Rest 2 min between AMRAPs
Start back from the beginning each interval
TC: 16 minutes
Score: Reps / Amrap
KG: 9/6
Scaling Options
Beginner
6 Plate Jumps
6 Wall balls @ 14/10 lbs
Intermediate
Box jumps @24/20″
Wallballs 16/12 lbs
Perform:
3 sets of:
4 minute amrap
3,6,9,12… Burpee Box jumps @24/20″
3,6,9,12… Wallballs 20/14 lbs
30 Double-unders
Rest 2 minutes between
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