27 Aug CrossFit – Sun, Aug 27
CrossFit Metric – CrossFit
Warm-up
A. General
60s Row @ increasing intensity
10 Rotating Scorpions
10 Rotating 90/90 hip stretch
B. Mobility
B1. T-spine extension on wall
6 x 10 sec stretch, breathe heavily while holding the stretch
https://www.youtube.com/watch?v=Lr0jrKKkQ2M
B2. PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Activation
3 sets @ ascending
5 Pause strict press*
5 Pause front squats
5 cal Row sprint
10 Banded W-Y
*Pause for 2 seconds in extension.
Metcon
Power Conditioning (Weight)
6 sets
4 Thrusters @ heavy
10 Cal Row @ AFAP
6 Explosive Medicine ball hip toss @ 14/12lbs
Rest 2 minutes between sets, 10-15 seconds between movements
TC: 20 min
Score: Weight on thrusters
Scaling Options
Beginner
4 Thrusters @ moderate
8 Cal Row @ AFAP
6 Explosive Medicine ball hip toss @ light
Intermediate
4 Thrusters @ heavy
10 Cal Row @ AFAP
6 Explosive Medicine ball hip toss @ 10/8lbs
Accessory
Upper Stability (Weight)
Double DB/KB OH Carry
4 x 100′ @Heavy
Rest as needed between sets
TC: 10 mins
Score: Weight on DB/KB
Scaling Options
All categories
Mix carry or Farmer’s carry
Sorry, the comment form is closed at this time.