Iron Box
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
15min
2min at 31-34 stroke rate
50′ walking Samson stretch
1xBurgener Warmup w/PVC
with barbell
5 side bends
5 behind the neck press
5 seated Good Morning
5 back squats w/:03sec hold at bottom
3 Muscle Snatch
3 Pwr Snatch
3 OHS
3 High Hang Snatch
3 Hang Snatch
3 Snatch
Snatch Balance (4×2)
Work on dropping under the bar quickly. If everything is grooving, add weight each set.
Use these reps as a warmup for the OHS
Overhead Squat (6×2)
Build over 6 sets to find a 2rm
Metcon (AMRAP – Rounds and Reps)
3 rounds for reps
3:00 Amrap
3 Pwr Snatch
9 Air Squats
12 Sit-ups
rest 1min
RX: 135/95
Masters: 115/75
Scaled: 95/65
Pick up where you leave off on each AMRAP
Score is total rounds and reps
Double Decker
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
30 Double Unders
Quad Stretch
Samson Stretch
50′ Duck Walk
50′ Spiderman Walk
50′ Bear Crawl
50′ Side Shuffle/side
10 Air Squats
Mobility
Overhead Stretch on the wall–1 minute*
PVC Shoulder Passes–1 minute
*Place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/24)
30 Double Unders
Extra!
AMRAP 1:30:
21/15 Calorie Row Max Ring Muscle Ups
Rest 1:00
AMRAP 1:30:
18/12 Calorie Row, Max Ring Muscle Ups
Rest 1:00
AMRAP 1:30:
15/10 Calorie Row, Max Ring Muscle Ups
Rest 1:00
AMRAP 3:
Strict Handstand Pushups
Sugar Daddy
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
200 Meter Run
Quad Stretch
50′ Toy Solider
50′ Duck Walk
50′ Spiderman Walk
50′ Inchworms
50′ Toe Walk
50′ Heel Walk
50′ Side Shuffle/side
50′ High Knees
50′ Butt Kicks
5 Side Lunge/leg
Samson Stretch
Deadlift
Go Every 2 Minutes (12 minutes)
5 Repetitions @ 78%
1 Rep @ 84%
5 Repetitions @ 81%
1 Rep @ 87%
5 Repetitions @ 84%
1 Rep @ 90%
Metcon (Time)
21-15-9:
Deadlifts (225/155)
400 Meter Run
Extra!
125 abmat situps
Murph
Metabolic CrossFit – CrossFit
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Front Row
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:30 Easy Row
50′ Spidermans
:30 Medium Row
5 Push-up to Down Dog
:30 Faster Row
10 Air Squats
Child’s Pose–1 minute
Wrist Stretch–1 minute
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
5 Pausing Front Squat
5 Push Press
5 Thrusters
5 Snatch Deadlifts
2 High Hang Power Snatch
2 Hang Power Snatch
2 Power Snatches
Build to weight for Metcon
Metcon (Time)
Teams of 3:
For Time (30 Minute Cap):
60/40 Calorie Row
75 Power Snatches (75/55)
75 Thrusters (75/55)
60/40 Calorie Row
60 Power Snatches (95/65)
60 Thrusters (95/65)
60/40 Calorie Row
45 Power Snatches (115/80)
45 Thrusters (115/80)
60/40 Calorie Row
30 Power Snatches (135/95)
30 Thrusters (135/95)
60/40 Calorie Row
15 Power Snatches (155/105)
15 Thrusters (155/105)
Boat Race
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
15 Minutes
200m Easy Jog
Quad Stretch
50′ Duck Walk
50′ Soldiers
200m Medium Jog
Samson Stretch
50′ Spidermans
10 Air Squats
200m Fast Jog
50′ Toe Walk
50′ Heel Walk
50′ High Knees
50′ Butt Kickers
Pigeon Pose–1 min/leg
Ankle Stretch–:30/ankle
Front Squat
15 Minutes
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%
Metcon (Time)
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Between rounds
Score is cumulative time including rest.
If unable to row complete 3x1000m row with 3 minute rest between effortsw.
Extra!
AMRAP 5
7 unbroken T2B
30 for 30
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
10min to complete
50′ High knees
50′ Butt kickers
50′ Carioca
50′ Bear Crawl
50′ Walking lunge
10 standing plate flys (10-25# plate in each hand)
800m Run
Metcon (No Measure)
No more than 10 min in this section
Lifting
10-8-6
Deadlifts
Use a light warmup weight for the set of 10, then a moderate weight for your set of 8, then a heavy weight, preferrably around 75% of 1rm for the set of 6. The weight used in the set of six will be your metcon weight.
Metcon (Time)
B1.
7min cap
8-6-4-2
KB thrusters 53/35
3 Deadlifts between each set of kb thrusters *use your 6 rep weight from Lifting
2min rest
B2.
6min cap
8-6-4-2
Wallballs 20/14
Burpees
3min rest
***Surprise***
Annie
50-40-30-20-10
Double Unders
Sit-ups
*18min cap
*3:1 for the single unders
Score: Total time for B1 and B2
Snake Bite
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
50′ Spidermans
50′ Duck Walk
5 Push-up to Down Dog
5 Side Lunges/leg
10 air squats
10 PVC Pass Throughs
10 PVC Overhead Squats on the wall
1 minute squat hold
1 minute child’s pose
Metcon (Time)
Option A:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
Metcon (Time)
Option B:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups
Metcon (Time)
Option C:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups
Extra!
Your Choice:
50-40-30-20-10
Double Unders or Sit-ups
Anchored Down
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
15 minutes
1:30 Easy Row
5 Push-up to Down Dog
:60Medium Row
50′ Spidermans
:30 Faster Row
:15 Samson/leg
Pigeon Pose–1 min/leg
Couch Stretch–1 min/leg
Metcon (AMRAP – Reps)
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.
Extra!
4 Giant Sets (each set is unbroken)
Max Effort L-Sit Hold (rings)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.
Double Crossed
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:30 Lateral Hops over barbell
5 Push-up to Down Dog
:30 Front to Back Hops over barbell
50′ Spidermans
:30 Single Unders
:30 Samson
Wrist Stretch–:30
Ankle Stretch–:30/ankle
Front Rack Stretch–:60
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
-Then-
2 Strict Press
2 Push Press
-Then-
4 Push Jerks
-Then-
3 Clean and Jerks
Weightlifting
Go every 90 seconds
On the 1:30 for 7 Sets:
Snatch Pull
Hang Snatch High Pull
2 Power Snatches
2 Overhead Squats
Technique over weight today. The weight should not exceed 50% of your 1 RM
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set
Double Under Subs:
:30 DU attempts
60 Single Unders
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