10 Aug CrossFit – Thu, Aug 10
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
200m Run
10 Toy Soldier
5 Inch worms
10 RDL
20 sec Supinated Grip Dead Hang
5 High Hang Muscle Clean
B. Specific (Drills)
– 5-7 Vertical jumps, hands on hips
– 5-7 Vertical jumps, with barbell
—
– 5-7 Tall clean (power)
– 5-7 Hang clean
– 5-7 Low hang clean
– 5-7 Power clean
Hang clean tips: https://youtu.be/CDa-F_MsGfw
C. Specific prep
3 sets @ ascending
25’ Farmers Carry
1 Hang Power clean
1 Low Hang Power clean
1 Power Clean
Ramp up suggestion:
1 complex @ 40%
1 complex @ 50%
1 complex @ 60%
Then provide time to do 70% and see if athletes should adjust the weight
Metcon
Metcon (Time)
6 Rounds
60 sec Farmer’s Hold 2x 32/24kg
1 Hang Power Cleans
1 Low hang Power clean
1 Power clean @ 70-80%
TC: 25 minutes
Score: Weight
Scaling Options
Beginner
100′ Farmer’s Carry @ 2x 16/12kg
1 Hang Power Cleans
1 Low hang Power clean
1 Power clean
@ Technical
Intermediate
100′ Farmer’s Carry @ 2x 24/16kg
1 Hang Power Cleans
1 Low hang Power clean
1 Power clean
@ 70-80%
Extra Accessory
Metcon (No Measure)
2 sets
12 Banded Bugs
12 Plank Bird dog
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