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Monthly Archive for: ‘April, 2018’

5/3/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

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#

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