Zero Dark Thirty
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
50′ Spidermans
10 PVC Pass Throughs
50′ Active Samson
10 PVC Pass Throughs (Slightly More Narrow)
5 Push-up to Down Dog
10 Slow PVC Overhead Squat
Toes to Bar Prep
:15 Second Hollow Hold on Floor
:15 Second Arch Hold on Floor
:15 Second Hollow Hold on Bar
:15 Second Arch Hold on Bar
5 Scap Pull-ups
5 Kip Swings
3 Knee to Chest
3 Toes to Bar
Muscle Snatches + 3 Overhead Squats
1 Set – 40%,
1 Set – 45%,
3 Sets – 50%
Weightlifting
On the Minute x 12
Power Snatch + Hang Squat Snatch
Minute 1: 60%
Minute 2: 64%
Minute 3: 68%
Minute 4: Rest
Minute 5: 72%
Minute 6: 76%
Minute 7: 80%
Minute 8: Rest
Minutes 9-10-11: Build to a Heavy Complex
Metcon (Time)
Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatches (115/80)
200/140 Calorie Row
2 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatch (135/95)
200/140 Calorie Row
1 Round:
30 Toes to Bar
30 Burpees
30 Power Snatch (155/105)
2 Men, 1 Woman: 125 Row
2 Women, 1 Man: 110 Row
Fight Club
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:60 Easy Row
:45 Medicine Ball Foot Taps
:45 Medium Row
5 Push-up to Down Dog
:30 Faster Row
10 Slow Air Squats–3 second pause at bottom
:60 Child’s Pose
:30 Ankle Stretch/side
:60 squat hold (hold on to rig if needed)
5 of each movement for the Metcon you choose to do
Metcon (AMRAP – Reps)
“Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Row Calories
1 Minute Rest
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Endurance
Time Permitting:
Every 2:00 x 6 Rounds:
200 Meter Run
Max Kipping Handstand Push-ups Until the 1:20 Mark
Lagniappe
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
0:00-3:00
250m row
max box step-ups
3:00-6:00
250m row
5 broad jumps
6:00-9:00
250m row
max box jumps
Metcon (Time)
Lagniappe
2000m row
50 Pwr cleans 155/105
100 box jumps 24/20
20min time cap
*Athletes can start and move to any movement in any order, but must complete that movement before they can move to another.
*If you finish before the cap, then score is your time. If you hit the cap then your score is 20min. Either way put your total reps in the notes. 1m equals 1 rep
Heartbreak Kid
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:15 Quad Stretch/side
:15 Side Lunge/side
:30 Hollow Hold
50′ Duck Walk
50′ Active Samson
50′ Spiderman
10 Air Squats
:30 Single Unders
10 Jumping Jacks
5 Push-up to Down Dog
:60 Wrist Stretch
:30 Ankle Stretch/side
Banded Walks
10 steps in each direction followed by 5 squats
Front Squat
15 Minutes to Complete:
4 Reps @ 77%
1 Rep @ 82%
4 Reps @ 77%
1 Rep @ 87%
4 Reps @ 77%
1 Rep @ 92%
Heartbreak Kid (Time)
3 RFT
10 Front Squats (185/135)
20 Chest to Bar Pull‐ups
50 Double Unders
Extra!
Time Permitting
Not For Time:
50-40-30-20-10:
AbMat Sit-Ups
:20 Second L-Sit after each round
Captain Crunch
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:60 Easy Row
5 Push-up to Down Dog
:45 Medium Row
50′ Active Spidermans
:30 Fast Row
50′ Active Samson
:60 Front Rack Stretch
:60 Wrist Stretch
5 Deadlifts
5 Power Cleans
5 Push Jerks
Strength
On the 2:00 x 6 Sets:
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk
Metcon (3 Rounds for reps)
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
6/25/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
KB Warm-Up Today:
50′ farmers carry
50′ KB lunges
50′ waiters carry
10 alternating KB snatches
10 KB goblet squats
10 KB Clean and Jerks
10 KB Turkish Get-ups
Back Squat
Not to exceed 15 minutes
On the Minute – 3 Back Squats
Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.
Metcon (Time)
4 RFT:
400 Meter Run
50 Air Squats
Extra!
Time Permitting:
Not For Time:
21-18-15-12-9
Calorie Row
GHD Sit-Ups
Wreck Yourself
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:15 Quad Stretch/side
:30 Ankle Stretch/side
:30 Wrist Stretch
10 Knee Raises
50′ Toy Soldiers
50′ Side Lunge
50′ Walking Samson
50′ Spidermans
50′ 3 Air Squats + Broad Jump
50′ Toe Walk
50′ Heel Walk
50′ High Knees
50′ Butt Kickers
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
1 Rope Climb
Metcon (Time)
Teams of 3
For Time:
800 M Run
6 Rope Climbs
20 Squat Cleans (135/95)
800 Meter Run
9 Rope Climbs
35 Squat Cleans (135/95)
800 Meter Run
12 Rope Climbs
50 Squat Cleans (135/95)
Teams will run in groups of 3 switching the wreck bag (50/40) as needed between partners.
300
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
200 meter run
5 Push-up to Down Dog
50′ Active Samson
50′ Spidermans
50′ Walkouts
10 Air Squats
5 shoulder shrugs
5 kips
5 kipping C2B pull-ups
1-3 strict C2B pull-ups
Complete 3 of each DB movement
300 (Time)
10 RFT:
5 Strict Chest to Bar Pull-ups
10 “X” Dumbbell Movement (70’s/50’s)
15 GHD Sit-ups
Round 1 – DB Push Press
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Press
Round 5 – DBLunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – Alt. DBl Snatches
Round 9 – DB Deadlifts
Round 10 – DB Thrusters
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
ONLY DO THIS WORKOUT IF YOU COMPLETED “300” DURING OPEN GYM ON 6/16
You’ll forgive me later
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
15min
400m run
50′ Walking lunges
50′ walking knee pulls
50′ butt kickers
50′ reverse lunges
400m Run
10 Air Squats
400m run
10 Ring rows w/6sec eccentric
400m Run
Clean Pull (1×2)
*Once you’ve started to lose position and speed, stop. Good height for the bar is above the belly button
Metcon (Time)
20min Cap
Teams of 2
For Time:
350/325 Cal Row
bike
*While 1 Person Rows the other Person bikes
Switch every 20cal on the rower
Clean Grip Pause Deadlift (4×2)
Use the same weight from the Clean Pulls. Pause 3 seconds below the knee making sure you are in a good position, shoulders slightly over the bar, weight over the middle of the foot, hamstrings are loaded, back maintains the natural curve but is not rounded.
Double Dribble
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
10 Jumping Jacks
5 Push-up to Down Dog
20 Single Unders (easy pace)
50′ Spidermans
20 Single Unders (fast pace)
50′ Active Samson
10 PVC shoulder passes
10 PVC 3 sec pause OHS on wall
Snatch Prep
3 Down and Ups
3 High Pulls
3 Muscle Snatches
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
3 Position Power Snatch
15 minutes to establish 3 Position Power Snatch
Metcon (Time)
3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)
Endurance
Extra Endurance Work–time permitting
5 Sets:
30/21 Calories
Rest 1 minute between.
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