12 Aug CrossFit – Sat, Aug 12
CrossFit Metric – CrossFit
Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 Barbell good mornings
10 Samson lunges
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific
2-3 sets
10 Cal Machine
3 x (5 Beat swings + 3 Knee Raise + 1 TTB)
3 x Plyometric box jump progression: hops + box jump
Step down- 3 x (4 + 1)
Jump down- 2 x (3 + 1)
Jump down- 2 x (2 + 1)
Jump down- 2 x (1 + 1)
https://youtu.be/GKfmJGwwKFE
Metcon
Metcon (Time)
For time
100 Cal Row/Bike
100 TTB
100 Box jumps 24/20″
100 DB Push press 1x 50/35 lbs
TC: 28 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
50 Cal Row/Bike
50 Hanging knee raises
50 Step ups
50 DB Push Press @ 25/15lbs
Intermediate
70 Cal Row/Bike
70 Swinging Leg raises
70 Box jumps
70 DB Push Press @ 35/25lbs
Team Workout (Time)
In teams of 3, conga line style
10 rounds
10 Cal machine
10 TTB
10 Box Jumps 24/20″
10 DB Push Press 1x 50/35 lbs (5/5)
On the call of 3,2,1 go, athlete 1 will start with the calorie machine. Once athlete 1 is done, athlete 2 begins his/her calories. Athletes can only move forward if the athlete in front of them has left the station.
Extra Accessory
Post chain (Checkmark)
3 sets/side
15 Side lying clam raise
20 seconds Side lying clam hold
No rest between sides and sets
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