18 Aug CrossFit – Fri, Aug 18
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
30sec Row or Bike @increasing intensity
30 sec jump rope
10 Banded Good mornings
10 Hollow rocks
B. Mobility
2 x 10 PVC shoulder dislocates
C. Specific
Ring muscle up pull downs + negatives
5 x 3-4
https://youtu.be/-Hc-3AzobrQ
Gymnastics
Gymnastics (Checkmark)
Negative Ring Muscle-ups
5 x 1 rep
Rest as needed between reps
TC: 10 minutes
Score: Checkmark
Scaling Options
Beginner
Banded or jumping Pull up negatives
5 x 2
Intermediate
Band assisted Ring muscle up negative
https://www.youtube.com/watch?v=7bjFY83F8q4
Metcon
Metcon (Time)
For time
150-100-50 Double-unders
50-30-10 Cal Row
50-30-10 DB Snatch 1x 50/35lbs
TC: 18 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
100-75-50 Single under
30-20-10 Cal Row
30-20-10 DB Snatch @ 25/15lbs
Intermediate
75-65-55 Double under
50-30-10 Cal Row
50-30-10 DB Snatch @ 35/25lbs
Perform
150-100-50 Double under
50-30-10 GHD sit-up
50-30-10 Cal Row
Extra Accessory
Extra Accessory (Checkmark)
Power Conditioning
EMOM 9 minutes
Min 1: 10 Cal Ski @damper 10 + hard
Min 2: 4 Tall box jumps
Min 3: 10 Band resisted jumping squats
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