Archives

Monthly Archive for: ‘March, 2018’

3/31/18

Metabolic CrossFit – CrossFit

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Warm up

15 Minutes to complete

10 PVC Shoulder Passes

10 OHS with PVC (pause 5 seconds at the bottom maintaining good form)

5 Push-ups to Downward Dog

Samson Stretch (:20/leg)

Then 2 rounds

5 Power Snatches (1st round lighter weight, 2nd round build up to workout weight)

10 Wallballs

15 Double Unders

Weightlifting

On the Minute x 16 (4 Rounds):

Minute 1 – 3 Power Snatches + 3 Overhead Squats

Minute 2 – Rest

Minute 3 – 5 Squat Snatches

Minute 4 – Rest

Round 1: 50%, Round 2: 55%, Round 3 60%, Round 4: 65%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (95/65)

30 Wallballs (20/14)

60 Double Unders*
scale as needed to 2:1 singles or 1 minute DU attempts

Extra!

Time permitting:

100 GHD sit-ups for time.

If you do not do GHD sit-ups frequently, scale to abmat sit-ups. Talk to a coach prior to completing this to in order scale appropriately.

3/30/2018

Metabolic CrossFit – CrossFit

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Warm-up

run 400m or row 500m

2 rounds

10 pvc passthrough

10 reverse pvc passthrough

10 around the world passthrough

7 air squats

5 burpees

Metcon (Calories)

for reps and time

Part A

3 rounds

15 kb swings 53/35

3:00 row

rest 1:00

-score is cal on row

*Rest 5:00 after 3rd round, then complete

Metcon (No Measure)

6pm Weightlifting

Warmup 5min

Chinese warmup:

ovhd interlace

behind neck elbow pull

neck roll

interlace finger roll & ankle roll

arm shakes & circles

romper stomper

torso twist & twist with side kick

side bend

R/L foot touch & 4pt arc touches

hip circles

high kicks & cross kick swings

lizard lunge & side lunge

knee circles

hip raises from a squat

squatting ankle flexion

Technique 15min – pvc(2), barbell(2)

4×1 3pos halting snatch pose

*:03sec pause at below knee, mid thigh, high hang

4×1 snatch high pull to power snatch

*from high hang, :03sec pause in high pull

*:03sec pause in power snatch catch

4×3 gnd to high hang

*smooth but faster tempo

Complex 20min – 70%

5×3 Muscle snatch-high hang snatch (2+1)

*not standing from the catch; let weight come down to hips each time

5×2 High hang-mid thigh-below knee (1+1+1)

*not standing from the catch; let weight come down to hips each time

5×1 Pwr snatch-mid thigh (1+2)

*stand and bring feet in BEFORE weight comes down from ovhd

Accessory 5min

Windmill w/light dumbbell

3×5 GHD hyper extensions

Metcon (Time)

Part B

3 rounds

10 HSPU

800m run

rest 1:00

-score is slowest 800m

**scale HSPU to hand-release push-ups if needed.

3/29/18

Metabolic CrossFit – CrossFit

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Warm-up

10 Minutes or 2 Rounds

5 L-Sit DB press

25′ inchworms

25′ spiderman walk

30 Double Unders

Then complete:

5 push press

5 back squats

5 hang power cleans

Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7:

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)
Score is total reps completed in each AMRAP.

Extra!

Skills and Drills

EMOMx8 (2 rounds)

Minute 1: 30 second L-sit

Minute 2: 10 Chest to Bar Pull-ups

Minute 3: Max effort GHD sit-ups (or 30 sec hollow rock hold)

Minute 4: 7 DL (225/155) + 7 HSPU

3/28/18

Metabolic CrossFit – CrossFit

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Warm-up

15 minutes to complete

150 m easy row

10 knuckle drags

200m medium row

50′ spiderman walk

300m fast row

10 push-ups to downward dog

Stretch/Mobilize Ankles

Romanian Deadlift

15 minutes to complete

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
We will run 2 heats if needed due to rower availability.

Extra!

5 rounds not for time

6 Strict Deficit Handstand Push-ups (4.5″/3″)

3 Strict Ring Muscle-ups

If you do not have a deficit HSPU do a strict HSPU or kipping HSPU depending on your skill level.

If you do not have ring muscle-ups scale 1 strict pull-up and 1 strict dip per each rep.

3/27/18

Metabolic CrossFit – CrossFit

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Warm-up

10 minutes or 3 rounds

10 cal row

5 HSPU

200 meter jog

Metcon (Time)

100-80-60-40-20 Double Unders

50-40-30-20-10 AbMat Sit-ups

15-12-9-6-3 Deadlifts (225/155)

Extra!

2 rounds of EMOMx10 with 5 minute rest between

Odd: Movement 1

Even: Movement 2

Pick two movements you wish to improve on and treat this as low intensity skill work. The goal is to increase efficiency at a movement and work on mobility.

3/26/18

Metabolic CrossFit – CrossFit

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Warm-up

3 rounds or 10 minutes

50′ toy soldiers

10 good mornings

10 ring dips (focus on a controlled negative)

10 ring rows

Deadlift (30 minutes to find a 3RM)

Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute – 5 Deadlifts (225/155)
Score is number or wallball shots completed

3/24/18

Metabolic CrossFit – CrossFit

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Metcon (Time)

Teams of 2:

2 rounds for time:

400m run (together)

3 rope climbs each

50 deadlifts (155/115)

50 back squats (155/115)

50 box jumps (24/20)

3/23/18

Metabolic CrossFit – CrossFit

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Warm-up

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

3/22/18

Metabolic CrossFit – CrossFit

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Warm-up

3 Rounds or 15 Minutes

200 meter jog

5 pull-ups (slow and controlled negative)

10 goblet squats

Metcon (3 Rounds for reps)

AMRAP 5

200’ Walking Lunge (Bodyweight)

50 Sit-ups

Max Calorie Row

rest 5 minutes

AMRAP 5

100’ Front Rack Dumbbell Walking Lunge (50’s/35’s)*

50 Sit-ups

Max Calorie Row

rest 5 minutes

AMRAP 5

200’ Walking Lunge (Bodyweight)

50 Sit-ups

Max Calorie Row
Score is calories rowed

*Consider using sandbag (zercher carry) as an alternative for DB for walking lunges

3/21/18

Metabolic CrossFit – CrossFit

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Warm-up

EMOMx8

Odd – 50 Double Unders

Even – 30 seconds max Handstand Push-ups (Shoulder Taps or L-sit DB Press)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

18/12 Calorie Row

15 Wallballs (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

Extra!

Use remaining time to work on mobility or kick a goat.

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