Archives

Monthly Archive for: ‘February, 2018’

2/28/18

Metabolic CrossFit – CrossFit

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Warm-up

15 minutes to complete

10 shoulder passes

15 cal row

10 good mornings

15 abmat situps

400 meter run

Use remaining time to start building up to a heavy SDHP

Sumo Deadlift High Pull

12 minutes to complete

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/53)

150′ Shuttle Sprint

10/7 Calorie Row

150′ Shuttle Sprint

Athletes alternate after full round is completed
Fitness Athletes: KBS (53/35)

2/27/18

Metabolic CrossFit – CrossFit

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Warm-up

15 Minutes:

400 meter run

Then 3 Rounds

10 push ups

10 box jumps

10 wall ball shots

Then Cash Out: 50 Double Unders

Strength

EMOM x 10

1 Squat Clean increasing weight each minute

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)
Fitness Athletes:

Buy In: 200 Single Unders

Front Squat Weights (65/45)(75/55)(95/65)

2/26/18

Metabolic CrossFit – CrossFit

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Warm-up

4 Rounds of 20 sec on 10 sec off with each movment

Row

Toes to Bar

Light Hang Clean and Jerks

Complete 4 rounds at each station before rotating

Clean and Jerk (5 x 3)

20 Minutes

Work up to a heavy set of 3 Clean and Jerks

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

30/24 Calorie Row

15 Toes to Bar

7 Power Clean and Jerks (155/105)
Fitness 105/75

Extra!

Muscle-up (or Pull-up) practice

If you’re proficient at MU, complete 7 sets of max effort unbroken.

2/24/18

Metabolic CrossFit – CrossFit

Warm-up

15 minutes

10 air squats

10 calorie row

15 ring rows

15 calorie row

Use remaining time to warm up back squat

Back Squat (3 x 5 )

15 minutes

Metcon (Time)

3 Rounds:

50 Air Squats

35 Pushups

20/15 Calorie Row

2/23/18

Metabolic CrossFit – CrossFit

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Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

2/22/18

Metabolic CrossFit – CrossFit

Warm-up

15 Minutes to complete:

10 strict pull-ups

15 toes to bar

20 push-ups

30 wall balls hots

Warm up clean in remaining time.

Strength

EMOMx10

2 Power Cleans + 1 Split Jerk

Metcon (5 Rounds for reps)

5 Rounds, On the 4:00

12 Pull-ups

15 Alternating Dumbbell Snatches (50/35)

18/12 Calorie Row

Endurance

6 x 400m run w/ 3-4 min recoveries

2/21/18

Metabolic CrossFit – CrossFit

Warm-up

Warm-up/Skills todayAMRAP 7

20 Double Unders

1 Handstand Push-up

20 Double Unders

2 Handstand Push-ups

20, 3

20,4

20,5…continue to climb for 7 minutes

Metcon (Time)

21 – 15 – 9

Push-ups

Thrusters (95/65)*

15 – 12 – 9

Calorie Row

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees Over the Bar

Overhead Squats (95/65)
*Fitness (75/55)

2/20/18

Metabolic CrossFit – CrossFit

Warm-up

2 minutes

200 meter run

Max effort burpee box jumps

2 minute rest

2 minutes

200 meter run

Max Effort KBS

2 minute rest

2 minutes

200 meter run

Max Effort Wall Ball shots

Rest 5 minutes before Metcon

Metcon (AMRAP – Reps)

Teams of 2:

AMRAP 25:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

…..

Kettlebell: (53/35)

Box Jump Overs (24/20)

Wallballs (20/14)
Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

Endurance

5 Rounds of:

AMRAP 4:

40/30 Calorie Row

Max 25’ Shuttles Sprints

-rest 4 minutes between rounds-

2/19/18

Metabolic CrossFit – CrossFit

Deadlift (1 x 3)

This serves as your warm-up today. Take 30 minutes to build up to a heavy set of 3 deadlifts. If you’re feeling ambitious you may choose to find a new 1RM.

Marston (Time)

AMRAP 20

1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees
Performance: 315/205

Fitness: 205/175

2/17/18

Metabolic CrossFit – CrossFit

Warm-up

15 minutes to complete:

3 Rounds

15 Cal Row

3 Bear Complexes (PC + FS + PP + BS + PP)

Increase the weight on the Bear Complexes each round. Your last bear complex should be completed at the weight you will use for the metcon.

Metcon (Time)

Teams of 3:

100 Calorie Row, 100 Deadlifts (135/95)

80 Cal Row, 80 Hang Power Cleans (135/95)

60 Calorie Row, 60 Front Squats (135/95)

40 Calorie Row, 40 Push Jerks (135/95)

20 Calorie Row, 20 Clusters (135/95)
A cluster is a squat clean plus a thruster.

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