Crossfit Adoration – CrossFit
Metcon
Metcon (Time)
TTTTD10:
4 Rounds for time:
20 Shoulder to overhead @ increasing load each round
15 Front squats @ increasing load each round
20 Box jump overs @ 24/20″
*22 min time cap
Male: 135/155/175/205
Female: 105/115/125/145
Coaches: Here is a video and warmup for you to use;
https://www.youtube.com/watch?v=hL2_DA6g6GI&t=146s
General Prep
2 Rounds
2min Ski @ smooth pace
2min AB @ smooth pace
2min Row @ smooth pace
Joint / Movement Prep
A. Wrists
-gymnastics 4-way wrist prep for STOH and Front Rack positional work
B. Shoulders
-kick into HS & reach head through
-snatch grip presses
-yoga push-ups
C. Hips
-bottom of squat:
-push knees out (hip ER)
-sky reach w/ rotation
-drive knees in (hip IR)
-rock between heels / toes
Specific Prep
A. STOH/Front Squat – work through weights and warm-up positions for both movements
B. Box Jump – warm-up ankles/calf complex well. Try some basic pogo jumps to start and then work through some smaller clusters of 3-4 box jumps building speed and focusing on proper bounding mechanics – focus on the technique you will be using during the workout
+
2-3 sets @ comp pace (adding load for each set as prescribed in workout):
2min AB @ easy spin
4-6 STOH
4-6 Front Squats
4-6 Box Jump Overs
…
rest 5-10min… and go!