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Monthly Archive for: ‘July, 2018’

Pumped Up Game Changer

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

With Band Above Knee (small band, doubled)

5 Banded Lateral Walk Right

5 Banded Duck Walk

5 Banded Lateral Walk Left

5 Banded Air Squats

Without Band:

:15/side Side Lunge

:30 Ankle Stretch/side

50′ Spidermans

50′ Active Samson

5 Push-up to Down Dog

Spend remaining time setting up and warming up for work-out you choose.

Deadlift (1×8)

15 minutes to build to a heavy set of 8 deadlifts

Metcon (Time)

Choice 1:

21-15-9:

Deadlifts (275/185)

Box Jump (30/24)

Metcon (Time)

Choice 2:

2 Rounds For Time:

10 Bar Muscle-ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (30/20)
If you do not have muscle ups sub 10 strict pull-ups round 1 and 10 ring dips round 2.

Foul Ball

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Line Drills:

200 Meter Run

:15/side Quad Stretch

:15/side Side Lunge

:30/side Ankle Stretch

25′ Toy Solider Kicks

25′ Duck Walk

25′ Spidermans

25′ Inchworms

50′ Walking Samson

50′ 3 Air Squats + Broad Jump

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50 Skip for Distance

:60 Squat Hold

5 Wall Ball Shots

10 Alt. DB Snatches

Back Squat (10×1)

15 minutes to find 1 rep max

Metcon (Time)

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)
25 minute time cap

Limitless

Metabolic CrossFit – CrossFit

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Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7:

100/70 Calorie Row

Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:

80/60 Calorie Row

Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:

60/40 Calorie Row

Max Thrusters (95/65)
Score is number of barbell movements completed each AMRAP

Cement Mixer

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Line Drills:

200 Meter Run

:15 Side Stretch/side

25′ Knee to Chest–walk

50′ Solider Kicks

25′ Duck Walk

50′ Walking Samson

25′ Spidermans

25′ Walkouts

50′ 3 Air Squats + Broad Jump

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50′ Skip for Distance

:60 Couch Stretch/side

:60 Child’s Pose

Movement Prep:

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

Front Squat (E2MOM x 6)

On the 2:00 x 6:

2 Tempo Front Squats

5 Second Negative, 2 Second Pause in bottom.

Sets 1-2 – 63%

Sets 3-4 – 66%

Sets 5-6 – 69%

Metcon (Time)

7 Rounds, On the 3:00:

400 Meter Run

12 Toes to Bar
Score is slowest round

Pioneer Day

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

2x800m run; maintaining a split of no more than 10-15sec

or

4x500m row; maintain split no more than 10-15sec

IT IS NOT an option to choose the one you like more. Choose your weakness and work on it!

*1:1 rest

Metcon (Weight)

Strength Accessory

3×10 Seated kb/db strict press

*heavy and unbroken

Pioneer Day (Time)

5 rounds for time

7 burpee box jump overs

3 bar MUs or 12 pull-ups

35 double-unders

14 kb swings

200m run

RX: 53/35; 24/20

Scaled: 44/25; 24/20

Rx+: 70/53; 30/24

*1 for 1 on single-unders

Scoring is Time

Fortitude

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 minute Row

Minute 1 @ 60%

Minute 2 @ 70%

Minute 3 @ 80-90%

5 Push-up to Down Dog

25′ Spidermans

25′ Active Samson

10 Air Squats

Metcon (AMRAP – Reps)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes – 15/12 Calorie Row

Odd Minutes – 15 Burpees
If short on rowers may sub 15/12 10m shuttle sprints for row.

Liquid Cocaine

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

20 Minutes

Line Drills:

:15 Quad Stretch/side

:15 Side Lunger/side

25′ Knee to Chest (walk hugging knee to chest each step)

25′ Toy Soldiers

25′ Walking Samson

25′ Spidermans

25′ Inchworms

50′ 3 Air Squats + 1 Broad Jump

50′ Skip for Distance

50′ Skip for Height

Mobility:

:60 Front Rack Stretch

15 PVC Shoulder Passes

:45 Wrist Stretch

Pull-up Prep:

Establish Grip

10 Second Fingertip Hang

10 Second Pinky Knuckle Over Hang

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

3 Chest to Bar Pull-ups

Clean Prep:

Establish Grip

3 Hang High Pulls

3 Hang Muscle Cleans

1 High Hang Power Clean

2 Hang Power Cleans

3 Power Cleans

Jerk Prep:

Establish Hand Position

3 Strict Press

3 Push Press

3 Push Jerks

3 Clean and Jerks

Clean and Jerk (EMOMx8)

Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 65%

Sets 3-4 – 68%

Sets 5-6 – 71%

Sets 7-8 – 74%

Metcon (Time)

5 Rounds:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups

Sore Subject

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Jumping Jacks

5 Push-up to Down Dog

:45 Single Unders (medium pace)

25′ Spidermans

:30 Single Unders (faster pace)

25′ Active Samson

Double Under Prep:

:15 Seconds Single Under Wrists Rotations*

:15 Seconds Quick Single Unders

:15 Seconds Double Under Wrist Rotations*

:15 Seconds Double Unders Practice

Back Squat Prep

5 Pausing Air Squats

5 Valsalva Air Squats **

5 Valsalva Back Squats**
*Rope in front of body. Just moving hands and handle, not rope.

**Before athletes squat down or step back, they will take a big breath in through the belly (not chest) and lock it down. The benefit comes through holding this breath through the most difficult portion of the lifts. When athletes feel like they have gotten through the “sticking point” of the lift, that is where they breathe out and repeat for the next lift. This maneuver is not recommend for athletes who are pregnant, elderly, or who have high blood pressure.

Back Squat (EMOMx9)

On the Minute x 9:

Minute 1 -3 5 Reps @ 75%

Minute 4-6 3 Reps @ 80%

Minute 7-9 1 Rep @ 85%

Front Rack Lunge (3 x 12)

10 Minutes to complete:

3 Sets of 12 Repetitions:

Set 1 – 40%

Set 2 – 45%

Set 3 – 50%

Percentages based off 1RM Front Squat

Metcon (AMRAP – Reps)

Alternating Tabata x 8 Minutes

Back Squats (45/33)

Double Unders
Score today is the lowest number of repetitions across the 8 rounds of each movement.

Turtle Club

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200m run

50′ Active Spidermans

10 PVC Pass Throughs

50′ Active Samson

10 PVC Around the World

10 Air Squats

10 PVC Pass Throughs (More Narrow)

5 Push-up to Down Dog

10 PVC Overhead Squats–on wall with 5 second pause at the bottom

3 Pausing Front Squats

3 Strict Press

3 Push Press

3 Thrusters

Metcon (Time)

21 Overhead Squats (95/65)

200 Meter Run

21 Thrusters (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

15 Thrusters (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

9 Thrusters (95/65)

200 Meter Run
It’s all about the barbell today. You can think about the runs as more of a recovery station than a work station, with more focus put into thriving on the 90 barbell repetitions. Looking to complete the barbell movements somewhere between 1-3 sets. On the round of 21’s, this may look like 12-9 or 8-7-6. On the 15’s, this could be 9-6 or 8-7. Finally, on the set of 9’s, you are ideally holding on for all 9 without dropping. Taking the runs slower to attack the barbell will pay off, as it keeps you moving more and resting less.

Extra!

Time Permitting:

Build to a heavy Turkish Get Up on each arm

Doce

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

50′ Spidermans

:30 Medium Row

5 Push-up to Down Dog

:60 Fast Row

50′ Active Samson

3 Burpee box jump overs

3 High Hang Power Cleans

3 Hang Power Cleans

6 Power Cleans

:30 Front Rack Stretch

:30 Chest Stretch/side

:30 Pigeon Pose/side

Squat Clean (EMOMx12)

On the Minute x 12 (3 Rounds):

Minute 1: 3 Reps @ 70%

Minute 2: 2 Reps @ 75%

Minute 3: 1 Rep @ 80-86%

Minute 4: Rest

Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)
Looking for all athletes to get to the burpee box jump overs on each round. Weights and reps can be adjusted as necessary in order to accomplish this.

Today is less about gaming and more about bringing the intensity. The row should be at an uncomfortable pace, but not an all out sprint. Holding on for 1-3 sets on the barbell. Lighter is harder as it allows athletes to hold onto the bar longer. You can push hard through this four minute interval knowing that there is four minutes of rest to follow. Each AMRAP is scored separately as rounds and reps.

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