Crossfit Adoration – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
TTTTD11
15 Min Cap:
Buy in:
75/55 Cal Rower
Then AMRAP
15 lateral burpee over rower
12 Double DB Power Snatch
9 BMU
Scale the BMU to jumping or Burpee C2B, just do 9, no multiplier to keep the stimulus
Warm-up for those interested:
General Prep
2-3 Rounds
2min Ski @ smooth pace
2min Row @ smooth pace building to game pace for workout
Joint / Movement Prep
A. Shoulders/Wrist
– 4-way gym wrist stretch
-yoga push-ups
-Cat / Cow – 10 reps focusing on increasing thoracic EXTENSION every rep
-Quadruped Thoracic Rotations – 10 reps ea side
*https://www.youtube.com/watch?v=7s-JA…
-Banded OH Lat Stretch w/ EXT rotation bias – 30-60 sec
*https://www.youtube.com/watch?v=1TTKs…
B. Hinge Prep – 1-2 cycles
-Tall Kneeling Banded Hip Hinge – 10 reps
– Glute Bridges – 10 reps
– Cook Squat – 4-6 reps
-Sled Push (high handles) – 30-50′
C. Specific Prep
A. DBL DB Snatch Tech Work – prep for different variations and find what is most efficient for you before starting workout
B. Bar Muscle Up Prep
+
2-3 sets @ comp pace
90-120 Sec Row Building from easy pace to slightly over game pace
4-6 Burpees
4-6 DBL DB Snatch
2-4 Bar Muscle Ups based on feel
easy row recovery for 60-120 seconds
…
rest 5-10min… and go!
Metcon
Metcon (No Measure)
For quality:
50 Banded Face Pulls
50 V-Ups