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Monthly Archive for: ‘March, 2018’

3/20/18

Metabolic CrossFit – CrossFit

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Warm-up

3 Rounds or 15 minutes

10 kb snatches (5/arm alternating)

12 ring rows

10 OHS (use bar or pvc pipe)

Push Press (15 minutes to complete 5×3 Push Press from a rack)

Metcon (Time)

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Press (115/80) (from the floor)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

3/19/18

Metabolic CrossFit – CrossFit

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Warm-up

3 Rounds or 20 Minutes

20 Russian Kettlebell Swings

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Use remaining time to begin warming up your front squat

Weightlifting

EMOMx10

3 second pause front squat from the floor

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Variations:

Sub DB Squat Cleans (50/35)

Sub 2:1 Push-ups for dips

Sub 1:1 Burpees for dips

3/17/18

Metabolic CrossFit – CrossFit

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Warm-up

3 Rounds or 15 minutes

20 Kettlebell Swings (Russian)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Work on Rope Climbing Technique

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

120/90 Calorie Row*

75 Thrusters (95/65)

10 Rope Climbs

120/90 Calorie Row

75 Power Snatches (115/80)

10 Rope Climbs

120/90 Calorie Row

75 Clean and Jerks (135/95)

10 Rope Climbs
*2 guys/1 girl = 110, 1 guy/2 girls = 100 caloriesFitness Athletes Thrusters (75/55)(95/65)(115/80)

WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk

Metabolic CrossFit – CrossFit

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Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

3/15/18

Metabolic CrossFit – CrossFit

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Warm-up

3 Rounds or 10 Minutes

12 Overhead Squats (pvc or appropriate barbell)

8 Push-Ups

8 Ring Rows

Strength

7×1 Power Clean + Hang Squat Clean + Front Squat – Go every 90 seconds

Metcon (Time)

For Time:

2k Row

200 Double Unders

10 Rounds of Chest to Bar “Cindy”*
*Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats. If you are not proficient at C2B, complete regular pull-ups to keep the intensity up today.

3/14/18

Metabolic CrossFit – CrossFit

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Warm-up

Every :90 Seconds x 5 Rounds:

7 Toes to Bar

7 Burpee Box Jump Overs (24/20)

Metcon (No Measure)

Athletes Choose 1 From Each Section:

On a Running Clock:

Athletes pick one from each section:

Weightlifting (20 minutes)

1RM Deadlift

1RM Bench Press

1RM Back Squat

Gymnastics (10 minutes)

Max Strict Pull-ups

Max Weighted Pull-up

Max Muscle-ups

Max Strict Handstand Push-ups

Conditioning (10 minutes)

1 Minute Max Calorie Row

500 Meter Row For Time

400 Meter Sprint for Time

3/13/18

Metabolic CrossFit – CrossFit

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Warm-up

15 minutes or 3 rounds

15/12 cal row

10 Push-ups

30 Hollow Rocks

Thruster (15 minutes to find 3 rep max thruster)

Metcon (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)
Fitness Thuster Weight (75/55)

3/12/18

Metabolic CrossFit – CrossFit

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Warm-up

3 Rounds or 10 minutes

12 OHS (PVC or light barbell)

10 push ups

5 strict pull-ups with hold 2 seconds at the top and controlled negative

Metcon (4 Rounds for reps)

AMRAP 3:

24 Box Jump Overs (24/20)

21/16 Calorie Row

Max Power Cleans (135/95)

-rest 3 minutes-

AMRAP 3:

21 Box Jump Overs (24/20)

18/14 Calorie Row

Max Power Cleans (155/105)

-rest 3 minutes-

AMRAP 3:

18 Box Jump Overs (24/20)

15/12 Calorie Row

Max Power Cleans (185/135)

-rest 3 minutes-

AMRAP 3:

15 Box Jump Overs (24/20)

12/10 Calorie Row

Max Power Cleans (205/145)
Fitness PC: (75/55)(95/65)(105/75)(115/80)

Extra!

Handstand Push-ups

*If you’re proficient at HSPU, complete 5 rounds of 1:00 Row (moderate), :30 max HSPU

3/10/18

Metabolic CrossFit – CrossFit

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Warm-up

10 minutes or 3 rounds

15 DB Thrusters

12 Ring Rows

200 meter run

Overhead Squat (20 minutes to establish 1RM)

Metcon (Time)

9-15-21:

Chest to Bar Pull-ups

Burpees

Overhead Squats (95/65)
Performance and Fitness Athletes scale to kipping pull-ups

Fitness Athletes OHS: (75/55)

March 9, 2018

Metabolic CrossFit – CrossFit

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Warm-up

20 Mins:

4 Rds = 250m Row Rest 30 Sec

Then:

3 Rds

10 DU

5 OHS (with bar or light weight)

10 DU

5 Pull ups and Ring dips if performing MU

10 DU

5 DB Snatches each arm (Light weight)

10 DU

5 Pull ups

Additional time warm up to WOD weight.

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

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