26 Aug CrossFit – Sat, Aug 26
CrossFit Metric – CrossFit
Warm-up
A. General
“Tubthumping”
Put on Chumbawamba’s song Tubthumping. Start doing either jumping jacks, high knees or butt kicks the whole song. But anytime you hear “I get knocked down” you lay down on the floor. When you hear “but I get up again” you pop back up to complete a burpee
B. Mobility
Ballistic Leg Swings
1 rounds
20 reps per leg
Front to back
Side to Side
Ballistic Arm Circles
20 reps per direction
-Forwards
-Backwards
C. Specific
3 sets
3-5 Hspu
5 Front Squats @Ascending
10 Cal Row @ increasing intensity
Metcon
Metcon (3 Rounds for time)
Every 7 minutes for 21 minutes
2 rounds
10 Front Squats 135/95 lbs
15/12 Cal Row
20 HSPU
Score: Each set for time
KG: 60/43
Scaling Options
Beginner
2 rounds
10 Front Squat @ 45/35lbs
10/8 Cal Row
10 DB push press @ 25/15 lbs
Intermediate L1
2 rounds
10 Front Squat @ 95/65 lbs
15/12 Cal Row
10 Push press @ 95/65 lbs
Intermediate L2
2 rounds
10 Front Squat @ 95/65 lbs
15/12 Cal Row
10 HSPU / Pike HSPU
Team Workout (Time)
Teams of 2 or 3, Separate work as desired
5 rounds for time
20 Front Rack Surrender lunges 2x 50/35 lbs
40 Cal Row
60 Burpee over Erg
TC: 30 minutes
Score: Time
()
Extra Accessory
Core Stability (Checkmark)
Bird dog + band row
3 x 10/side
Rest 30-45 seconds between sets
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