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Monthly Archive for: ‘September, 2017’

09/07/2017

Metabolic CrossFit – CrossFit

Warm-up

Review Rowing Technique with 1000m row

then,

Run 400m

6 Kettlebell Swings

25’ Walking Lunges

8 Kettlebell Swings

25’ Walking Lunges

10 Kettlebell Swings

Metcon (AMRAP – Rounds and Reps)

“Rally Caps”

Teams of 2

AMRAP 20:

12/8 Calorie Row

10 Kettlebell Swings (70/53#)

50’ Walking Lunges

09/06/2017

Metabolic CrossFit – CrossFit

Warm-up

A.) Build up to working weight for cleans and snatches

3-2-1-1-1

B.) 10 Wallballs

10 Double unders

8 box jumps

8 TTB

6 pullups (drill form!)

6 burpees

4 cleans

4 jerks

2 snatches

2 MU (or scale)

Metcon (AMRAP – Rounds and Reps)

“Open Test”

AMRAP 20:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

09/05/2017

Metabolic CrossFit – CrossFit

Warm-up

10 minutes for front squat mobility

then,

Run 200 m

5 cal bike

10 deadlift

5 cal bike

15 front squats

10 cal bike

15 thrusters

Run 200 m

Metcon (3 Rounds for reps)

“Base Drop”

AMRAP 5:

21 Cal Bike

21 Deadlifts (95/65#)

Rest 5:00

AMRAP 5:

15 Cal Bike

15 Front Squats (95/65#)

Rest 5:00

AMRAP 5:

9 Cal Bike

9 Thrusters (95/65#)

09/04/2017

Metabolic CrossFit – CrossFit

Warm-up

3 rounds

10 KBS

10 hand release pushups

10 sit-ups

Metcon (Time)

“Six Pack”

21-18-15-12-9-6-3

Kettlebell Swings (53/35#)

Push-ups

Sit-up

Skill Work

Pullup progression work

Hollow body, kipping, butterflies, and stringing long sets

09/02/2017

Metabolic CrossFit – CrossFit

Warm-up

Rowing Skill Work (1000 m)

Metcon

Teams of 2 or 3

Row 10K (or 6K for 2)

*Athletes change every 250m

09/01/2017

Metabolic CrossFit – CrossFit

Warm-up

A.) 3 rounds, increasing weight

2 Power Cleans

2 Front Squats

2 Push Jerk

(6 reps unbroken)

5 C2B Pullups

Metcon

“Two Face”

5 Rounds:

10 Chest to Bar Pull-Ups

10 Power Cleans (135/95)

10 Front Squats (135/95)

10 Push Jerks (135/95)


Metcon (Time)

“Two Face”

5 RFT

10 Chest to Bar Pull-ups

10 Power Cleans (135/95)

10 Front Squats (135/95)

10 Push Jerks (135/95)

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