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Monthly Archive for: ‘April, 2018’

4/19/2018 – Say It Ain’t So

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3min Bike

1min kb squat clean & jerk

rest 2min

3min Row

1min kb squat clean & jerk

*athlete chooses weight, but it must be moderately heavy

Shoulder Press (4 sets of 6 reps)

Shoulder Press

Metcon (Time)

Teams of 2

for time:

400m Farmer Carry 53/35

30 Syncro burpees

400m run (together)

30 hspu

400m run (together)

30 Deadlifts

400m Farmer Carry

Rx: 275/205

Scaled: 185/125

4/18/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200m Row

50′ Spiderman Walk

10 Push-up to Down Dog

10 PVC OHS (wall therapy)

50′ butt kicks

50′ high knees

50 walking lunges

:30 ankle stretch/ankle

200m Row

Then:

5 Good Mornings

5 Back Squats

5 Elbow Rotations/arm

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

1 Minute Medicine Ball Squat Hold

Then

3 Shoulder Shrugs

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 High Hang Squat Cleans

3 Hang Squat Cleans

3 Squat Cleans

Squat Clean Thruster (1×1)

15 minutes to establish a heavy squat clean thruster

Metcon (Time)

21-15-9

Overhead Squats (115/80)

Toes to Bar

4/19/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

EMOM 5

2 man makers, light DB

6 alternating Pistol squats

*if you don’t have Pistols, then hold on to the rig or perform only the negative to a med ball

Pull-ups (4 x ME Pull-ups)

Rest 90 seconds between sets

Metcon (Time)

4 rounds for time

400m run

16 kb lunges 53/35

12 burpees

8 deadlifts 155/115

4/17/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes to Complete:

200 Meter Run

Quad Stretch (:30/leg)

50′ Toy Soldiers

50′ Toe Walk

50′ Heel Walk

50′ Spiderman walk

50′ Inchworms

50′ Butt Kicks

50′ High Knees

200 Meter Run

:60 child’s pose

5 stiff legged deadlifts

5 goodmornings

5 strict press

5 front squats

5 back squats

5 elbow rotations

Use remainder of time to warm-up for strength portion of metcon.

Deadlift (5×3)

20 Minutes

Ideally sets should be across, however climbing sets are allowed

Metcon (Time)

50-40-30-20-10 reps for time of:

Wall-ball shots (20/14)

Row (calories)

Sit-ups

4/16/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 PVC shoulder passes

10 PVC overhead squats

200 Meter run

:30 Samson stretch (per leg)

:30 Quad stretch (per leg)

50′ 3 air squats + broad jump

50′ inchworm

50′ bear crawl

100′ high knees

100′ butt kicks

Then

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlift

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scale Push-ups for Pull-ups if needed.

This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

4/14/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 PVC shoulder passes

10 PVC overhead squats

200 Meter run

:30 Samson stretch (per leg)

:30 Quad stretch (per leg)

50′ 3 air squats + broad jump

50′ inchworm

50′ bear crawl

100′ high knees

100′ butt kicks

Then

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Snatch (E2MOM 5 TNG Snatches )

Any style, athlete chooses weight

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

4/13/2018

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

run 400m or row 500m

3 rounds (10min)

1 lap waiter carry (R then L)

10 goblet squats

1 lap suitcase carry (R then L)

*35/25# db

Bench Press (6×4)

15 min

Bench Press 6×4

*Weight for each set should be 65%, 70%, 75%, 78% of your 1rm

Metcon (AMRAP – Reps)

EMOM 24

Minutes 1-12

5 thrusters 95/65

5 Burpees over Bar

Minutes 13-24

1 Bear Complex 95/65

Max Effort Wallballs 20/14

*One Bear Complex rep is: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press, all without letting go of the bar.

**Score is wallball total reps

RX+ weight is 115/95 for entire workout

Metcon (No Measure)

6pm Weightlifting

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 – w/o and w/barbell

6×1 split jerks, w/o

Complex

30min 70%

6×4 strict press

5×3 Push press-split jerk (1+2)

*:03sec pause in split

5×3 FS

*:03sec pause at bottom

Accessory

10min

3xME Lu raises

2×5 behind neck presses; strict

4/12/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200m Easy Row

50′ Spiderman Walk

200m Medium Row

10 Push-up to Down Dog

200m Faster Row

15 Air Squats

5 Good Mornings

5 Back Squats

5 Elbow Rotations/arm

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

1 Minute Medicine Ball Squat Hold

Back Squat (1×5)

15 minutes to complete a heavy set of 5

Metcon (AMRAP – Reps)

Alternating On the Minute x 14 (7 Rounds):

Odd – 14/10 Calorie Row

Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
Today’s score is lowest number of medicine ball cleans across the seven rounds.

4/11/18

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

10 Second Dead Hang from PU bar

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Extra!

Time Permitting

3 Giant Sets (all reps unbroken with quick transitions between movements)

10 Dumbbell Bench Press

15 Romanian Deadlifts

20 Close Grip Pushups

25 Weighted Hip Extensions (25/15)

Rest 2:00

Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.

4/10/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes to Complete:

200 Meter Run

Quad Stretch (:30/leg)

50′ Toy Soldiers

50′ Toe Walk

50′ Heel Walk

50′ Spiderman walk

50′ Inchworms

50′ Butt Kicks

50′ High Knees

200 Meter Run

Then with a PVC or empty barbell

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

3 Push Jerks

Establish Split Position

3 Jumps to Split Position

3 Split Jerks

3 Power Cleans + Split Jerks

Clean and Jerk

15 Minutes to build up to a heavy clean and jerk

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Extra!

Alternating EMOM x 16:

Odd Minutes – 10 Burpee Box Jump Overs (24/20)

Even Minutes – :30 Seconds Max Toes to Bar

Toes to Bar Window is from the 0:00-0:30

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