CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Sets 10 Samson Stretch 8 Push Ups 20 In and Out Plate Jumps 10 Banded Pull Apart 10 Banded Strict Press B. Mobility 10 Russian Baby Makers* 10 Bottom of Squat T-spine rotation *https://youtu.be/GiKENv5Rgqg C. Specific (DBs) 6 DB push press, heels stay on ground 6 DB Thruster,...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Sets 1 min Row 10 Snow Angels 12 Table Top Glute Bridges 5 Push Up to Down Dog 10 Hollow Body Lat Pull Dow* *https://youtu.be/F428WCabXzI B. Mobility 30 Sec. Childs Pose 20/20 sec Greatest Stretch 30 sec Cat/Cow 30 sec. ScorpionsGymnasticsA: Metcon (Checkmark)Every 2:30 min for 4...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 200m run then 25’ Toy Soldier Walk* 25’ Inchworm (no push up) *https://youtu.be/4VBdOWXLi7I B. Mobility/Activation PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 2 sets 10-20 second hollow body hold 10-20 second superman hold 10 Banded...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 rounds 200m Run 10/10 Plate Halo Rotations 15 Glute bridges 10 Hollow Rocks 5 Muscle Snatch B. Mobility/Activation Trap smash with barbell https://youtu.be/8DQQJpTlYG8 1 x 10-12 arm raises/side C. Specific 2 sets @ empty bar/50% snatch 2 Snatch Push Press 3 OHSWeightliftingA: Snatch (5x 2+2)Every 2 min. 5 sets @60%...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Rounds 10 No Push Up Burpees 20 In and out plate hops 10 Samson lunges B. Mobility/Activation 30 sec. Childs Pose 30 sec. Cat Cow 20/20 sec. Greatest Stretch C. Specific (Drills) - Clean lift off - Tempo Clean pull with pause - Tempo Clean with pause -...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 sets 30 Jumping Jacks 6 Inchworm push ups + downward dog 10 Jump squats 8/8 Bird Dogs B. Mobility/Activation 12 Reps of 90/90 hip rotations https://youtu.be/dMsXx_Qqpj0 C. Specific Tempo Back squat ramp up 5@50% 4@60% 4@70% Tempo: 32X1WeightliftingA: Back Squat (5 x 3 @75%)Every 2 min. Tempo 30X1 Scaling Options Beginner RPE 7/MetconB: Metcon...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2km Easy Bike B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific 3 sets 5 cal bike @ hard 10 V-ups Object Carry* *Use this time to assist athletes on their carries as well as allow them to build up to a heavy weight.MetconA: Metcon (No...
CrossFit Metric - Olympic WeightliftingView Public WhiteboardMetcon (No Measure)Snatch Balance from Rack (20-mins): 1-rep to high/shallow receiving Power Snatch position 1-rep to medium depth receiving Power Snatch position 1-rep to deep receiving Power Snatch position (at or slightly above parallel) ALL THREE REPS ARE PERFORMED BEFORE...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 rounds @increasing intensity on each round -100m Run -5 push up to downward dog -5/5 Dead bug* Hold every rep for 3 seconds. B. Mobility PNF lat stretch on floor 10 rep/arm - Contraction for 7-10 seconds - stretching for 10 seconds https://www.youtube.com/watch?v=2F-wH4sDFho C. Activation 3 sets 50’ A...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 60sec Jumping Jacks 30sec Banded good mornings 45sec Shuffle Run 30sec Banded Pull aparts 30sec Burpees B. Mobility 10/10 Worlds Greatest Stretch 10 Cat Cow 10 Bottom of Squat T-Spine Rotation C. Specific -Clean- 3 clean deadlift 3 muscle clean 3 power clean 3 front squats 3 Tempo squat cleans - Jerk- 3 jerk...