23 Aug CrossFit – Wed, Aug 23
CrossFit Metric – CrossFit
Warm-up
A. General
3 Shuttle runs
25’ Walking lunges
25’ Inchworm
25’ Duck walk
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
3 sets
25’/25’ Banded monster walks
5-3-1 Squats @Asecending
Tempo 4.1.X.1
Weightlifting
Back Squat (4 @80%
3 @85%
2 @87%
4 @85%
3 @87%
2 @90%
Rest 2 minutes between sets)
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
6 x 3 @ Tempo @ RPE 6/10
Intermediate
As written
Metcon
Metcon (Time)
6 rounds for time
12 Pull-ups
9 Deadlift 225/155 lbs
6 Ring dips
TC: 10 minutes
Score: Time
KG: 100/70
Scaling Options
Beginner
12 Jumping pull ups
9 Deadlift @ 115/75lbs
6 Push ups / Assisted dips
Intermediate L1
12 Jumping pull ups
9 Deadlift @ 155/105 lbs
6 Band assisted Ring dips
Intermediate L2
6 Pull ups
9 Deadlift @185/125 lbs
6 Band assisted Ring dips
Perform
15 TTB
9 Deadlift @225/155 lbs
6 Ring dips
Extra Accessory
Behind the Neck Snatch Push Press (3 x 4 @82%
2 x 4 @85%
Rest 2-3 minutes between sets
)
Percentages based of 1RM Snatch
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