1/2/18

1/2/18

Metabolic CrossFit – CrossFit

Optional Endurance Programming Today
Athletes should choose appropriate metcon (performance, open, fitness) based on ability.

Warm-up

3 Rounds or 10 minutes

5 burpee box jumps

10 goblet squats (light weight)

15 push press (bar only)–make sure you maintain midline stability

30 seconds/arm banded shoulder stretch

Strength

E2MOMx10

5 touch and go snatches (any style) climbing in weight…work up to RX weight or heavier

Metcon (Time)

Open and Performance Athletes:

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

Metcon (Time)

Fitness Athletes:

3 Rounds:

10 Power Snatches (95/65)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

Extra!

Extra

In remaining time, complete one of the following for additional strength and/or skill work.

2×5, 2×4, 2×3 Back Squats, climbing

-or-

Ring Muscle-up practice

Endurance

1x800m jog, 1 min rest

2x400m, 1 min rest between efforts

1x600m jog, 1 min rest

2x300m, 1 min rest between efforts

1x400m jog, 1 min rest

2x200m, 1 min rest between efforts

1x200m jog, 1 min rest

2x100m, 1 min rest between efforts

Total: 4000m

Workout Detail: The jog is programmed to be an “active recovery” or “conversational” pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1 sec/100m) than your 1 mile PR pace.

Workout Focus: Force recovery during the jog recovery.

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