17 Jun CrossFit – Sat, Jun 17
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
Amrap 6 minutes
12 In and out squats
10 Squat clean wall balls
8 Banded lateral hops (4 per side)
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Specific
3 sets
3 Push-up to downward dogs
7 Glute bridge + DB floor press
8/6 Cal Machine @hard
Metcon
Metcon (Time)
50-40-30-20-10
Box jump overs @24/20″
HSPU
Cal Machine
TC: 35 minutes
Score: Time
Scaling Options
Beginner
40-30-20-10
Step up overs @20/16″
DB push press @ 25/15 lbs x 2
Cal Machine
Intermediate
50-40-30-20-10
Box jump overs @24/20″
Pike Hspu
Cal Machine
Perform
50-40-30-20-10
Box jump overs @24/20″
Hspu
Cal Ski
Team WOD (3 Rounds for reps)
Teams of 2
10 rounds
Partner A: 1min HS hold
Partner B: Max Cal Machine
Rest 2 minutes
10 rounds
PartnerA: 1min Ring Row hold (bottom)
Partner B: Max TTB
Rest 2 minutes
10 rounds
Partner A: 1min Elbow plank hold
Partner B: Max Box Jump overs 24/20″
*Switch stations when the 1min of partner A is done
TC: 36 mins
Score: Total reps
Scaling Options
Beginner
– Overhead plate hold
– Hanging knee raises
– Hands/Elbow elevated plank hold
– Step up overs
Intermediate
– HS hold, pike position on box
– Swinging Leg raises
RX+
– HS hold, chest facing wall
– Ring row hold: Feet elevated, shoulders lower than feet
– Elbow plank hold: Hollow body hold
Extra Accessory
Core Stability (Checkmark)
Elbow plank + lateral raise
3 x 10/10
Rest 30 sec between sets and 60 sec between sides
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