Archives

Monthly Archive for: ‘August, 2018’

Daily Dozen

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:30/side Quad Stretch

25′ Active Spidermans

10 PVC Pass Throughs

:30/side Side Lunges

10 Air Squats

10 PVC Pass Throughs (More Narrow)

5 Push-up to Down Dog

25′ Active Samson

10 PVC Overhead Squats (on wall)

Muscle Up Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

2 Chest to Bar

1 Bar Muscle-up

Snatch Prep

6 High Hang Power Snatches

3 Hang Power Snatches

3 Snatch Grip Deadlifts

3 Power Snatches

3 Position Power Snatch

15 minutes to establish 3 Position Power Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Lateral Barbell Burpees

9 Power Snatches (115/80)

6 Bar Muscle-Ups
Muscle Up Scale: 12 Pull-ups

Pick’em

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200m run

2 laps back pedal (inside gym)

200m run

2 laps back pedal

50′ walking Samson

50′ Bear Crawl

50′ side shuffle

50′ walking high kicks

2:00 DU practice

2:00 KB snatch or box step-over practice

Metcon (2 Rounds for time)

You pick your workout

WOD 1

4 rounds for time

400m run

15 weighted box step-overs, 50/35 (2 dumbbells)

or

WOD 2

50 alternating KB Snatch, 53/35

100 air squats

50 double-unders

Eighteen Wheeler

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

25′ Active Spidermans

:45 Moderate Row

50′ Active Samson + Air Squats

:30 Faster Row

5 Push-up to Down Dog

10 PVC Passthroughs

10 PVC OHS on wall

5 Alternating DB Snatches/ arm (light)

5 Wall Balls

3 Toes to Bar

Banded Walks

5 Left, Right, Forward Backwards

:30 Hollow Hold

:60 Couch Stretch/side

Deadlift (EMOM x 8)

On the Minute x 8

2 Repetitions

(Aim to Beat Last Week)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

12/9 Calorie Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

1/3/18

Metabolic CrossFit – CrossFit

Use the pacing chart on this website to predict your final 2k time based on your 500m time. http://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf

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Warm-up

Ten Minutes to complete:

500m row focusing on form

Then 2 rounds

10 wall ball shots

10 box jumps

10 push-ups

2k Row (Time)

Max Effort 2k Row

Metcon (AMRAP – Reps)

Tabata 20 seconds on, 10 seconds off

Mountain Climbers

Man Makers

Jumping lunges

Kettlebell Swings

Abmat sit-ups
This Metcon should be considered “Extra”

Complete 8 rounds at each station before rotating.

Powder Keg

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

20 Minutes

Run 400 m

:60 Front Rack Stretch

:60 Wrist Stretch

10 Shoulder Passes

Pull-Up Warm-up

10 Second Hollow Hold

10 Second Arch Hold

10 Shoulder Shrugs

5 Strong Kips

3 Kipping Pull-ups

Burgener Warm-up with PVC

Then,

3-3-3-3-3 Clean and Jerk, working up to heaviest set that you will perform

Metcon (AMRAP – Reps)

“Powder Keg”

5 Minute Window

600m Run

1 Round “Cindy”

AMRAP Clean & Jerk (135/95#)

Rest 5:00

5 Minute Window

400m Run

2 Rounds “Cindy”

AMRAP Clean & Jerk (155/105#)

Rest 5:00

5 Minute Window

200m Run

3 Rounds “Cindy”

AMRAP Clean & Jerk (185/135#)

The Ghost

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee Hugs

Toy Soldiers

Duck Walk

Side Lunge

Walking Samson

Spidermans

Inchworms

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

:45/side Ankle Stretch

:45/side Chest Stretch

Skill Work

Row

establish row technique + 30 second row

Double Unders

:15 Seconds Single Unders

:15 Seconds Double Taps*

:15 Seconds Double Under Practice

Metcon (6 Rounds for reps)

6 Rounds:

1:00 Calorie Row

1:00 Burpees

1:00 Double Unders

1:00 Rest

Extra!

For Time:

Power Clean

50 Repetitions (155/105)

Nancy

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:15/side Quad Stretch

:15/side Side Lunge

25′ Duck Walk

25′ Active Samson

25′ Spidermans

10 Air Squats

5 Push-up to Down Dog

10 PVC Pass Throughs

10 PVS OHS on Wall

Skill Work

Establish Overhead Position (external rotation)

:30 Seconds PVC Quarter Overhead Squats

:20 Seconds Barbell Quarter Overhead Squats

5 Pausing PVC Overhead Squats

5 Pausing Barbell Overhead Squats

Overhead Squat (1×2)

10 Minutes

Build to a moderate set of 2 pausing OHS

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Jacob Heppner

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

1 Rounds (5 min)

:30 high knees

:30 buttkickers

50′ inchworm

15 Banded Good Mornings

10 leg swings per leg

10 side lunges

Metcon (No Measure)

Raise your heart rate (12 min max)

3 Steady Rounds

Run 200m

15 Banded Good Mornings

10 Dumbbell Push Press,

5 Strict Ring Dips

Metcon (AMRAP – Reps)

EMOM 28

Minute 1: :45sec bike sprint

Minute 2: :45sec row

Minute 3: :45sec max burpees

Minute 4: rest

Score: total burpees

Half Bad

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes

5 Push-up to Down Dog

25′ Active Spidermans

25′ Active Samson

Rowing Game: Teams of 2 row 1000m in 100 m increments. Must do 1 push up for ever meter you go over or 5 push-ups for ever meter you go under.

Skill Work

10 Minutes

Pull-ups

10 Seconds Dead Hang

10 Scap Pull-ups

1-3 Strict Pull-ups

3 Pull-ups

Deadlift

5 Pausing Hip Hinges (Hip to Top of Knee)

5 Full Deadlifts

Build to Strength Weight

5 Deadlifts

Deadlift (EMOM x 8)

On the Minute x 8:

2 Repetitions

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

20 Deadlifts (225/155)

10 Chest to Bar Pull-Ups

20/15 Calorie Row

10 Chest to Bar Pull-Ups

Sky Hook

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Jumping Jacks

5 Push-up to Down Dog

25′ Active Samson

25′ Active Spidermans

10 Air Squats

:15/side Side Lunge

10 PVC Pass Throughs

:60 Front Rack Stretch

:60 Wrist Stretch

Skill Work

Front Squat

10 Second Front Rack Hold

3 Pausing Front Squats

2 Front Squats

Push Press

5 Strict Press

5 Pausing Push Press

Power Clean

3 Hang Muscle Cleans

3 Hang Squat Cleans

3 Hang Power Cleans

Strength

On the 2:00 x 5:

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Building in Weight

Metcon (Time)

3 Rounds For Time:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

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