04 Jul CrossFit – Tue, Jul 4
Announcements
Coaches Sam & Jacob Farewell Dinner:
You are all invited to –
– AMSTERDAM BARREL HOUSE –
87 Laird Dr. –
Saturday, July 15th –
7:15 pm
CrossFit Metric – CrossFit
Warm-up
A. General
EMOM 6mins
Odd- 45 sec Row
Even- 5-7 Inchworm (push up optional)
B. Activation
1-2 sets
5 Scap pull ups
3 Jumping/ Pull up hold (10-15 seconds)
3 Jumping lat to fly
https://youtu.be/N7PCrTw3TUA
C. Specific
Int & Advanced:
– 2-4 jumping lat to fly
– 2-4 Jumping BMU
– 2-4 BMU (give Int athletes a chance to try)
Beginner
– 2-4 Box beat swings
– 2-4 jumping lat t fly
– 2-4 jumping pull ups
Gymnastics
Gymnastics (Checkmark)
3 rounds
10 Strict Pull-ups
Rest 30 seconds
5 Bar Muscle-ups
Rest 30 seconds
TC: 13 minutes
Score: Checkmark
Scaling Options
Beginner
3 rounds
10 ring rows
Rest 30 seconds
5 Jumping “kipping” pull ups
rest 30 seconds
Intermediate
3 rounds
10 Band assisted Strict Pull-ups
Rest 30 seconds
3 Jumping Bar Muscle-ups
Rest 30 seconds
Perform
As written
Metcon
Metcon (Time)
For time
3k Row
Every 5 minutes, perform
50′ HS walk // 3 Wall Walks
Score: Time
TC: 20 minutes
Scaling Options
Beginner
2km Row
Every 5 minutes perform 3 inchworm + push ups (knees)
Intermediate
3K row
Every 5 minutes, perform
3 wall walks
Perform
For time
3K Row
Every 5 minutes, perform 200m Bike erg @super easy
Sorry, the comment form is closed at this time.