17 Aug CrossFit – Thu, Aug 17
CrossFit Metric – CrossFit
Warm-up
A. General
200-400m jog
10 Rotating scorpions
10 World greatest stretch
https://www.youtube.com/watch?v=-CiWQ2IvY34
10 Bent over Rows, Snatch grip
B. Hang snatch drills
Hang snatch Deadlift + Hang snatch high pull
3 x 3+3
C. Specific (metcon)
5 Beat swings
5-10 TTB drill: https://youtu.be/O9y2LxpcdRg
5-10 TTB practice
Swinging knee raise
Swinging leg raise
Side shuffle practice
2 x 25’
Weightlifting
Weightlifting (Weight)
Hang Snatch High Pull
4 x 3 @65-75%
TC: 12 minutes
Score: Weight
Scaling Options
Beginner
4 x 3 @ technical
Intermediate
As written
Metcon
Metcon (Checkmark)
EMOM 16 minutes
Odd- 10 TTB + 10 KBS 32/24kg
Even- 6-8 x 50′ Side shuffle shuttles
TC: 16 minutes
Score: Checkmark
Scaling options
Beginner:
Odd- 5 Hanging knee raises + 5 KBS
Even- 30 seconds side shuffle
Intermediate:
Odd- 5 TTB + 10 KBS @ 16/12kg
Even- 4-6 x 50′ Side shuffle shuttles
Extra Accessory
Stability (Weight)
Turkish Get up
Accumulate 10 reps/side @ Heavy
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