Archives

Monthly Archive for: ‘May, 2018’

Iron Box

Metabolic CrossFit – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

Page 1 of 3123»