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Monthly Archive for: ‘April, 2018’

4/21/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

Quad Stretch

50′ Toy Soldiers

50′ Walking Spiderman

50′ Inchworms

50′ 3 Air Squats + 1 Broad Jump

50′ High Knees

50′ Butt Kickers

:30/leg Samson Stretch

Side Lunges

Complete 3 of each barbell movement at RX weight. Take the time to appropriately build up to that weight.

Adderall (AMRAP – Reps)

27 minute METCON as follows:

Minute 0-10: 1 Mile Run + Max Effort Clean and Jerk (135/95) in remaining time

Minute 10-13: Rest

Minute 13-20: 800 Meter Run + Max Effort Power Snatch (115/80) in remaining time

Minute 20-23: Rest

Minute 23-27: 400 Meter Run + Max Effort Thrusters (95/65) in remaining time

*Score will be reps

Century Club

Metabolic CrossFit – CrossFit

Bring a friend today for Friends, Fun, and Fundamentals.

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Warm-up (No Measure)

2 Rounds

5 Push-up to Down Dog

:30 Samson/leg

50′ Spidermans

:30 Ankle stretch/ankle

10 Air Squats

Then:

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Then:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

3 Front Squats

3 Push Press

3 Thrusters

Build up to Workout Weight

Metcon (Time)

Teams of 3

For Time:

100/75 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65)

100 Thrusters (95/65)

100 Chest to Bar Pull-ups

100 Thrusters (95/65)

100 Power Snatches (95/65)

100 Box Jump Overs (24/20)

100/75 Calorie Row

25 minute time cap
– Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories.

-The weight on the barbell should be a load that athletes could move for 20+ repetitions when fresh. -Athletes will choose the same weight for both the power snatch and thrusters.

-Having multiple barbells for athletes using different weights than others on their team is recommended to allow everyone to get the correct stimulus.

5/10/2018

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

2 rounds

10 fwd PVC passthrough

10 atw PVC passthrough

2 alt Turkish Get Up

Use 25/15 for TGU. These are performed SLOWLY with emphasis on keeping the core activated and shoulder in a stable/active pusition.

Metcon (No Measure)

Pre Lift

3x

:30/:30

DB Push Press/DB Overhead Hold

Use 15-25# in each hand. use small plates if needed

During the first :30 do push press

During the second :30, just hold the weights overhead

Metcon (Time)

Windy Tree

3 Rounds for time:

800m Run

21/14 Push-ups

Rest 2:00 between rounds

Score = total time including rests

Extra Work!!!

Tabata Pullups

Tabata Pushups

Tabata Air Squats

4/20/2018

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes to Complete:

200m Easy Row

5 Push-up to Down Dog

200m Medium Row

:30 Samson

200m Faster Row

50′ Spidermans

Then:

:30 Ankle Stretch

:60 Chest Stretch

:60 Hip Bridge

Then:

100 Meter Row

10 Deadlifts (Lighter Weight)

5 Lateral Barbell Burpees

100 Meter Row

5 Deadlifts (Workout Weight)

5 Lateral Barbell Burpees
Ankle Stretch: Place the foot at an angle against a post on the rig, bringing the chest as far forward as possible to stretch out the calf.

Chest Stretch: Lay on your chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Alternate between sides for one minute, focusing on breathing, before switching.

Hip Bridge:Lay flat on your back with feet hip width and knees at 90 degrees. Send the hips upward by driving through the mid foot. Squeeze the glutes hard before controlling the descent back down. One minute nice and controlled.

Deadlift

10 minutest to establish a set of 2 heavy deadlifts

Deadlift

10 minutes to complete 3×7 at 80% of today’s 2RM

Metcon (Time)

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Barbell-Facing Burpees

Metcon (No Measure)

6pm Weightlifting

Warmup on the whiteboard

Snatch 7×3

*% of 1rm: 40, 50, 60, 70, 80, 80, 80

Ovhd Squat 4×3

*% of 1rm: 50, 60, 70, 75

Push Jerk 5×3

*% of 1rm: 50, 60, 70, 75

Front Squat 5×3

*% of 1rm: 50, 60, 70, 75

Accessory

2xME standing plate flys 15/10

2×6 Seated Good Morning 45/35

2×6 Bulgarian split squat 45/35

Full Circle

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 minutes to complete

200m Easy Row

5 Push-up to Down Dog

200m Medium Row

50′ Spidermans

200m Faster Row

:30 Samson Stretch/leg

50′ bear crawl

50′ side shuffles

50′ burpee broad jumps

:30 Ankle Stretch/ ankle

Metcon (Time)

1500 Meter Row

35 Lateral Burpees over Rower

50 Shuttle Sprints (10 meters)

1500 Meter Row

Extra!

Pick between:

1 Round, Not for Time:

35 GHD Sit-Ups

1 Minute L-Sit (Accumulated)

35 GHD Sit-Ups

-or-

EMOM x 12 (6 Rounds):

Odd Minutes – 50 Double-Unders

Even Minutes – Max Strict Handstand Push-ups

Ring of Fire

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes to complete:

10 Shoulder Passes

50′ Inchworms

:30 Samson Stretch/leg

50′ Spidermans

10 Air Squats

5 Push-up to Down Dog

5 OHS with PVC on wall with a 5 second pause at the bottom maintaining perfect form

:30 Warrior Squats*

If performing pull-ups:

5 shoulder shrugs

3 strong kips

3 kipping pull-ups

If performing ring muscle ups:

10 Scap Pull-ups on Rings

5 Ring Swings

3 Strict Ring Pull-ups

1 Muscle-up
Warrior Squats: With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Squat Snatch (1×1)

5 Minutes for snatch warm-up and then 15 minutes to build to a heavy squat snatch

Prior to snatching with barbell complete the following movement with a PVC: (5 minute warm-up)

-5 reps Down and Ups reaching triple extension

-5 reps High Elbows (high and out)

-5 reps Muscle Snatches

-5 reps Hang Power Snatch

-5 reps Hang Squat Snatch

-5 reps Full Squat Snatch

Then with an empty barbell:

1 high hang PS+hang PS+full PS

2 high hang SS+2 hang SS+2 Full SS

Metcon (AMRAP – Reps)

AMRAP 9:

1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)



Up by (1) rep until finish
Scaled Version:

AMRAP 9:

2 Pull-ups

2 Power Snatches

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches



Up by (2) reps until finish

5/3/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

A.

4 rounds

200m row

10 Dead Bugs

:45sec MABU stance

Metcon (Time)

B.

5 rft

200m run

30 DU

5-4-3-2-1 Squat clean

*Rx 135/85, 155/100, 185/110, 205/120, 225/130

Rest 10min before starting Part C

Metcon (Time)

C.

5rft

2-4-6-8-10 Deadlift

2-4-6-8-10 Burpee over bar

30 DU

*Rx 345/185, 300/165, 265/150, 220/135, 175/110

5/11/2018

Metabolic CrossFit – CrossFit

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Metcon (No Measure)

6pm Weightlifting

Warmup on Whiteboard

PWR C&J 3×3

*% of 1rm: 45, 55, 65

C&J 4×2

*% of 1rm: 70, 75, 80, 85

Clean Pulls 3×3

*% of 1rm: 90, 95, 100

Strict Press 4×5

*% of 1rm: 50, 60, 65, 70

Back Squat 5×3

*% of 1rm: 60, 70, 75, 80, 85

5/4/2018

Metabolic CrossFit – CrossFit

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Metcon (No Measure)

6pm Weightlifting

Warmup on the Whiteboard

Snatch Pull 3×3

*% of 1rm: 90, 95, 100

Snatch 4×2

*% of 1rm: 60, 70, 80, 85

PWR Snatch 3×3

*% of 1rm 50, 60, 70

Push Jerk 5×3

*% of 1rm: 50, 60, 65, 70, 75

Front Squat 5×3

*% of 1rm: 50, 60, 70, 75, 80

Accessory

2×5 weighted hip extension

2×5 bent over row, snatch grip 30-40%

2×10 side bends 43/35

4/27/2018

Metabolic CrossFit – CrossFit

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Metcon (No Measure)

6pm Weightlifting

Warmup on the Whiteboard

Clean & jerk 7×3

*% of 1rm: 50, 60, 65, 70, 75, 75, 75

Snatch Balance 4×3

*% of 1rm: 50, 60, 70, 75

Push Press 5×3

*% of 1rm 50, 60, 65, 70, 75

Back Squat 5×3

*% of 1rm: 50, 60, 65, 70, 75

Accessory

2×10 weighted step-ups 45/35

3×6 weighted step-backs 45/35

4x:30sec hollow rock hold

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