Kelen Helly
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
200 Meter Run
:30 Quad Stretch/side
:30 Side Lunge/side
:30 Samson/side
:30 Pigeon Pose/side
10 Knee to Chest
50′ Toy Soliders
50′ Duck Walk
50′ Spiderman
50′ Inchworm
50′ Toe Walk
50′ Heel Walk
50′ 3 Air Squats + Broad Jump
50′ High Knees
50′ Butt Kickers
50′ Skip for Height
50′ Skip for Distance
Movement Prep:
5 Med Ball Front Squats
5 Med Ball Push Press
5 Med Ball Thursters
5 Med Ball Shots
5 Box Step-ups
5 Box Jumps
5 KB Deadlifts
5 Russian KBS
5 KBS
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups
Front Squat
15 Minutes
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Metcon (Time)
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Extra!
4 Rounds, Not For Time:
1:30 Light Bike or Row
30% of Estimated Max Bar Muscle-Up Set
Nose Bleed
Metabolic CrossFit – CrossFit
: Warm-up (No Measure)
AMRAP 3
9 Cal Row
6 Wall Ball Shots
3 Burpees
Followed by:
50′ Duck Walk
50′ Spidermans
5 Push-up to Down Dog
10 Air squats
:30 Samson/side
:45 Front Rack Stretch
:45 Wrist Stretch
:45 Child’s Pose
Push Press (1×1)
15 minutes to establish 1 rep max
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)
Extra!
You have the extra time today…so do the extra work!
AMRAP 7:
Strict Deficit Handstand Push-ups (3″/2″)
On the Minute (Starting at 0:00): 3 Deadlifts @ 75%
Baker’s Dozen
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
10 Push-up to Down Dog
10 Romaninan Deadlifts
50′ Spidermans
:30 Hang Power Cleans (light)
:30 Front Squats
:20 Seconds Samson/side
:20 Seconds Strict Press (light)
:20 Push Press (light)
Movement Prep
Establish Dead Hang (try to push and pull)
Establish Active Shoulder (push and pull–you should feel a significant difference)
10 Scap Pull-ups
5 Kipping Swings
3 Knees to Chest
3 Toes to Bar
3 box jump overs
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
3 Strict Press
3 Push Press
3 Push Jerks
Metcon (Time)
Teams of 3, For Time (30 Minute Cap):
60/40 Calorie Row
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Row
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
40/60 Calorie Row
Individual Version
For Time:
20/15 Calorie Assault Bike
20 Box Jump Overs (24/20)
20 Power Cleans (155/105)
20 Toes to Bar
20 Push Jerks (155/105)
20 Box Jump Overs (24/20)
20/15 Calorie Assault Bike
20 Box Jump Overs (24/20)
20 Power Cleans (135/95)
20 Toes to Bar
20 Push Jerks (135/95)
20 Box Jump Overs (24/20)
20/15 Calorie Assault Bike
Crow’s Nest
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:45 Easy Row
50′ Spidermans
:30 Medium Row
:30 Samson/leg
:15 Faster Row
5 Push-up to Down Dog
5 KB Deadlifts
5 Russian Swings
5 Kettlebell Swings
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats with 5 second pause at bottom
:30 KB Ankle Stretch/side
Front Squat (1×3)
15 minutes to build to a heavy set of 3
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row
Rest 5 Minutes and go directly into next AMRAP
You should be able to do 25+ reps unbroken at FS and KB when fresh.
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row
You should be able to do 30+ reps unbroken at KB and FS weight when fresh.
Pairs
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
12min
Weakness Warmup
50′ high knees
50′ butt kickers
50′ carioca
50′ spiderman
:30sec ankle stretch
8min Bike, moderate pace
or
2000m row
or
1mile run
Warm-up (No Measure)
12min
Weakness Warmup
50′ high knees
50′ butt kickers
50′ carioca
50′ spiderman
:30sec ankle stretch
8min Bike, moderate pace
or
2000m row
or
1mile run
Warm-up (No Measure)
12min
Weakness Warmup
50′ high knees
50′ butt kickers
50′ carioca
50′ spiderman
:30sec ankle stretch
8min Bike, moderate pace
or
2000m row
or
1mile run
Metcon (AMRAP – Rounds and Reps)
“Pairs”
Part A.
with a partner,
0:00-12:00
150 wallballs
*If you finish the 150 wallballs, then complete, in the remaining time,
max rounds of “DT”
rest 3min then, Part B.
Score: rounds and reps of DT
“DT”
12 Deadlift
9 Hang Clean
6 Push Jerk
RX: 155/105
Metcon (AMRAP – Reps)
“Pairs”
Part B.
with a partner,
12min cap
100 Bar Facing Burpees
*If you finish the 100 bfb, then complete, in the remaining time,
Max Toes to bar
Rest 3min then, Part C
Score: toes to bar reps
Metcon (AMRAP – Reps)
“Pairs”
Part C.
with a partner,
5 min Cap
Max Thrusters
RX: 95/65
Floor It
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:60 Easy Bike
:60 Samson/leg
:45 Medium Bike
50′ Spidermans
:30 Faster Bike
5 Push-up to Down Dog
50′ Lunges
:60 Couch Stretch/side
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Front Squats
5 Romanian Deadlifts
5 Sumo Deadlifts
5 Deadlifts
Strength
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)
After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
Metcon (Time)
On the 4:00 x 4 Rounds:
100′ Walking Lunge
15 Deadlifts (185/135)
200m Run
Score is your slowest round
Extra!
Time permitting
3 Sets:
Max Effort Bodyweight Bench Press
Directly into…
Max Effort Push-ups
Rest as needed following push-ups.
Figawi
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
250m Row
200m Run
:30 Quad Stretch/leg
:30 Side Lunge/leg
:30 Samson/leg
10 Knee to Chest
50′ Toy Soldiers
50′ Duck Walk
50′ Spidermans
50′ Inchworms
50′ Toe Walk
50′ Heel Walk
50′ Side Shuffle
50′ High Knees
50′ Butt Kickers
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups or Ring Rows
3 Pull-ups
4 Alternating DB Snatches Light
4 Alternating DB Snatches workout weight
:60 Pigeon Pose/side
:60 Child’s Pose
Metcon (AMRAP – Rounds and Reps)
OPTION 1
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating DB or KB Snatches (70/50)
Athletes should choose a pull-up variation and DB snatch they can do 15+ unbroken reps when fresh.
Metcon (Time)
OPTION 2
For Time:
100 Double Unders
10 Ring Muscle-Ups
80 Double Unders
8 Ring Muscle-Ups
60 Double Unders
6 Ring Muscle-Ups
40 Double Unders
4 Ring Muscle-Ups
20 Double Unders
2 Ring Muscle-Ups
Extra!
Time Permitting
5 Sets:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-Ups
Chalant
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
50′ Duck Walk
50′ Spidermans
50′ Active Samson
5 Push-up to Down Dog
10 Air Squats
Banded Walks*
:30 Front Rack Stretch
:30 Wrist Stretch
:30 Ankle Stretch/leg
Barbell Warm-up
3 Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Cleans
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
-Then-
2 Pausing Front Squats
2 High Hang Squat Cleans
2 Hang Squat Cleans
-Then0
2 Front Squat
2 Push Press
2 Thrusters
-Then-
3 Squat Clean Thrusters
*For banded walks take a low tension band and double/triple loop and place it just below knees. Assume a quarter squat and take 1o steps forwards, backwards, left, and right followed by 10 air squats.
Squat Clean Thruster (EMOM 10)
EMOM x 10 increasing in weight
Metcon (Time)
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)
Roped In
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
200 Meter Run
:30 Quad Stretch/leg
:30 Cradle Stretch/leg
5 Side Lunge/leg
10 Knee to Chest
10 PVC Shoulder Passes
10 PVC OHS (wall therapy)
50′ Solider Kicks
50′ Duck Walk
50′ Walking Samson
50′ Spidermans
50′ Inchworms
50′ Toe Walk
50′ Heel Walk
50′ Side Shuffle
50′ High Knees
50′ Butt Kickers
Burgener Warm-up
Practice Rope Climbs
Metcon (Time)
For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/80)
800 Meter Run
10 Rope Climbs
Extra!
3 “Giant Sets” (unbroken):
Max Effort Bodyweight Bench Press
Max Strict Pull-Ups
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
Rest 3 Minute Between Efforts.
Bumpy Ride
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:60 Easy Bike
50′ Active Spidermans
:30 Pigeon Pose/side
:45 Medium Bike
50′ Walkimg Samson
:45 Child’s Pose
:30 Faster Bike
5 Push-up to Down Dog
:30 Squat Hold
Weightlifting
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat
Metcon (AMRAP – Rounds and Reps)
In Teams of 3, AMRAP 25:
9/6 Calorie Row
6 Lateral Over the Rower Burpees
100 Meter Weighted Run (45/35 plate)
Athlete completes one full round before switching.
If completing individually:
On the 3:00 x 7 Rounds:
9/6 Calorie Row
6 Lateral Over the Rower Burpees
100 Meter Weighted Run (50/35)
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