03 Aug CrossFit – Thu, Aug 3
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
60s Ski/Bike/Row
10 Rotating Scorpions
10 Rotating 90/90 hip stretch
30 sec Hollow Hold
8 Banded Chest Rows
8 Push Up to Down Dog
B. Specific
Ascending box jump progression:
5 bounds in front of box
3 bounds + 1 box jumps + 3 bounds
3 Box jumps @ 24/20
3 Box jumps @ 30/24
—
1-2 rounds
3 Box jumps
3 Wall Balls
Example box jump progression: https://youtu.be/GKfmJGwwKFE
Gymnastics
Gymnastics (Checkmark)
EMOM 8 minutes
Odd: 10 Feet elevated ring rows
Even: 10-20 Push ups
TC: 8 min
Score: Checkmark
Scaling Options
Beginner
Odd: 5-10 ring rows
Even: 5-10 Push ups / Assisted push ups
Intermediate
Odd: 10 ring rows, as horizontal as possible
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
5 Box jumps 30/24″
10 Wall Balls 20/14 lbs
15 Cal Row/Bike
Score: rounds & reps
KG: 9/6
Scaling options
Beginner
5 Box jumps 20/16″
7 Wallballs 12/10bs
10 Cal Row/Bike
Intermediate
5 Box jumps 24/20″
10 Wall Balls 16/12 lbs
15 Cal Row/Bike
Extra Accessory
Core (Checkmark)
Bird dog
3 x 10/side*
Rest 60 seconds between sets
*Hold every rep for 6 seconds
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