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Monthly Archive for: ‘August, 2018’

Hot Sauce

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row or Bike

25′ Active Spidermans

:45 Medium Row or Bike

5 Push-up to Down Dog

:30 Faster Row

10 Air Squats

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

:30/side Pigeon Pose

:30 Squat Hold

:60 Child’s Pose

5 Pausing OHS on the wall

Then…Build up to workout weight

Metcon (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

–rest 3 minutes–

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

–rest 3 minutes–

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

–rest 3 minutes–

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)
Score is total number of reps on the barbell per AMRAP. The weights should be loads that athletes are capable of completing at least 30, 25, 20, and 15 repetitions unbroken when fresh.

Choosing the right weights matter a lot, but so does choosing the appropriate numbers on the row and burpees. Athletes should get to each barbell with a minimum of :30 seconds left. Adjust the numbers as necessary to ensure each athlete gets reps in on the barbell. Reducing the rounds to 18-15-12-9 is an option.

Extra!

Time Permitting

Max Unbroken Strict Pull-ups

50 Strict Handstand Push-ups

Jump City

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes

200 Meter Run

:15/side Quad Stretch

:15/side Side Lunge

25′ Duck Walk

25′ Toy Soliders

25′ Knees to chest (knee hugs)

25′ Walking Samson

25′ Spidermans

25′ Inchworms

50′ 3 Air Squats + Broad Jump

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50′ Skip for Distance

:45 Front Rack Stretch

:45 Wrist Stetch

:30/side Ankle Stretch

10 Second High Hang Hold

3 High Hang Power Cleans

10 Second Low Hang Hold

3 Hang Power Cleans

10 Second Receiving Position Hold

3 Power Cleans

Power Clean (1×5)

10 minutes to establish a 5 RM or find a heavy 3-position pausing power clean

Metcon (Time)

For Time: (30 minute time cap)

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (155/105)

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (155/105)

3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans (155/105)

Randy

Metabolic CrossFit – CrossFit

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Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Warm-up (No Measure)

25′ Duck Walk

25′ Spidermans

50′ Active Samson

5 Push-up to Down Dog

:15/side Side Lunges

10 Air Squats

:30 Warrior Pose

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Burgener Warmup

5 Reps Each with PVC:

1. Down and Up

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Land

5. Snatch Drop

6. Hang Power Snatch

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC OHS (Wall Therapy)

Power Snatch (1×1)

15 minutes to build to a heavy power snatch

Barbed Wire

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Alternating Between :20 Seconds Light Shuttle Run & :20 Active Stretching

2×50′ Shuttle Runs

:15/side Quad Stretch

2×50′ Shuttle Runs

50′ Knee to Chest (walk hugging knee to chest)

2×50′ Shuttle Runs

50′ Toy Soldiers

2×50′ Shuttle Runs

50′ Walking Samson + Air Squat

2×50′ Shuttle Runs

25′ Spidermans

25′ Inchworms

2×50′ Shuttle Runs

50′ High Knees

2×50′ Shuttle Runs

50′ Butt Kickers

Metcon (Time)

2 rounds for time

400 Meter Run

20 Chest to Bar Pull-ups

20 Kipping Handstand Push-ups

40 AbMat Sit-ups

40 Air Squats

25 min time cap

Wise Men

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

25′ Spidermans

:30 Front Rack Stretch

5 Push-up to Down Dog

:30 Wrist Stretch

50′ Active Samson

:30 Squat Hold

10 Air Squats

:60 Child’s Pose

Movement Prep:

2 High Hang Power Cleans

2 Hang Power Cleans

4 Power Cleans

2 Pausing Front Squats

2 Front Squats

3 Push Jerks

1 Empty Barbell Complex (Power Clean + Front Squat + Push Jerk)

Weightlifting

15 minutes

Power Clean + Front Squat + Push Jerk

Build to a Heavy Complex

Metcon (3 Rounds for reps)

AMRAP 3:

Macho Man (135/95)

-Rest 3 Minutes-

AMRAP 3:

Macho Man (155/105)

-Rest 3 Minutes-

AMRAP 3:

Macho Man (185/135)

1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks

Grunt Work

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Interval Warmup

5 Rounds (15min in total)

*2min per round; Rest intervals- :30/:45/1:00/1:15/1:30*

10 pushup with a twist

10 mountain climbers

10 sit-ups w/wallball 20/14, w/abmat

*In the fully extended position of the pushup the athlete will twist lifting one arm off the ground and extend it up towards the ceiling. Medball sit-ups shall be with the athlete’s toes against the wall. The athlete will begin in the upright position holding the wallball at their chest. When they lay back they shall touch the wallball overhead on the ground and then to the wall when they are back in the upright position.

Metcon (Weight)

Strength Accessory

3×25 Good Mornings

*Empty Barbell to no more than 75/55

Be methodical and work on maintaing a good position.

Metcon (Time)

5 Rounds

75 Double Unders

15 Toes to Bar

Rest :90

1:1 doubles to singles; scale toes to bar to knees to elbow or knee ups

Score: Total time including the rest periods

Fire Alarm

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

10 Barbell Good Mornings

:45 Medium Row

10 Barbell Elbow Rotations

:30 Faster Row

10 Stiff Legged Deadlifts

25′ Active Spidermans

25′ Active Samson

5 Strict Press

5 Push-up to Down Dog

5 Pausing Front Squats

5 Pausing Back Squats

:45 Front Rack Stretch

:30 Wrist Stretch

:30 Squat Hold

Movement Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups

Then

2 Rds

1 Strict Pull-up

3 Second Hollow Hold

3 Kipping Pull-ups

3 Pausing Front Squats

3 Push Press

3 Thrusters

Build up to workout weight

Metcon (Time)

For Time:

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

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