25 Aug CrossFit – Fri, Aug 25
CrossFit Metric – CrossFit
Warm-up
A. General
2-3 rounds
30-50 Single/Double-unders
10 Air / Front squats @ empty bar
5 Plank to downward dog
B. Specific
Drills: Focus on third pull for clean and dip + Drive for jerk
SPLIT Jerk:
– Elbow rotations (back rack + front rack)
– strict press from split stance
– tall jerk
– tempo jerk
—-
Clean:
– Tall clean
– Hang clean
– Low Hang clean
Weightlifting
Weightlifting (Weight)
Work up to a max/heavy load for the day on this complex
1 Low hang Clean
1 Hang Clean
1 Jerk
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
6 x 2+1 (low hang) @ technical weight
Intermediate
As written
Metcon
Metcon (Time)
For time
150 Double-unders
50 DB Step-ups 1×50/35 lbs, 24/20”
35 TTB
50 DB Snatch 1×50/35 lbs
35 TTB
150 Double-unders
TC: 14 min
Score: Time
KG: 25/15
Scaling Options
Beginner
100 single-unders
30 Step ups
30 Anchored sit ups
50 DB Snatch @25/15 lbs
30 Anchored sit ups
100 Single-unders
Intermediate L1
75 Double-unders
50 DB Step-ups @35/25lbs
35 Swinging leg raises
50 DB Snatch @35/25lbs
35 Swinging leg raises
75 Double-unders
Intermediate L2
75 Double-unders
50 DB Step-ups @35/25lbs
25 TTB
50 DB Snatch @35/25lbs
25 TTB
75 Double-unders
Perform
150 Double-unders
50 DB Step-ups @50/35
50 GHD Sit-ups
50 DB Snatch @50/35
50 GHD Sit-ups
150 Double-unders
Extra Accessory
Post Chain (Checkmark)
Banded Single leg RDL
3 x 10/leg
Hold 2 sec at bottom + explode up
Rest 30-45 sec between legs and sets
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