01 Jul CrossFit – Sat, Jul 1
Announcements
CANADA DAY SCHEDULE
Friday – last class is 5:30pm
Saturday- regular
Sunday – regular
Monday – 8/9/10
CrossFit Metric – CrossFit
Warm-up
A. General
3 sets
8 Empty bar muscle clean
Machine 40 seconds
8 Empty bar front squat
Machine 30 seconds
8 Beat Swings / TTB
B. Mobility/Activation
Btn tricep stretch with plate
30sec on / 10sec off x 2
https://youtu.be/SWez7-liB64
C. Specific
Power Clean drills:
– Muscle clean
– No hook, no contact, no feet squat clean
– Cycling power cleans
– Cycling squat cleans
Metcon
Metcon (Time)
For time
100 Squat cleans 95/65 lbs
100 TTB
100 Wall balls 20/14 lbs
100 Cal Machine
Separate work as desired
TC: 35 mins
Score: Time
KG: 43/30, 9/6
Scaling Options
Beginner
60 Squat clean @ empty bar
60 Anchored sit ups
60 Walball @ 12/10lbs
60 Cal machine
Intermediate
80 Squat cleans @ 75/55 lbs
80 Hanging leg raises
80 Wall balls @ 14/12 lbs
80 Cal machine
Perform
N/A
Team Workout (Time)
For time
150 Squat cleans 95/65 lbs
150 TTB
150 Wall balls 20/14 lbs
150 Burpees over bar
Every 3 minutes, one athlete has to get to a machine and perform 10/7 Cals AFAP
TC: 40 minutes
Score: time
Extra Accessory
Upper Accessory (Checkmark)
Standing Banded W
3 x 15
Hold 5 seconds every 5 reps
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