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Monthly Archive for: ‘September, 2018’

9/18/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 meter run

10 Shoulder Passes

10 KB Swings

10 KB Deadlifts

200 meter run

:20 Handstand hold

10 Good mornings

10 banded air squats

:30 Couch stretch/side

Banded Shoulder Stretches

Deadlift warm-up

Tempo Deadlift (7×3)

Regular pull off ground, 5 second negative.
Go every 2:30 minutes

Metcon (Time)

For Time (20 minute time cap):

200 Meter Run, 21 Deadlifts (225/155)

200 Meter Run, 18 Strict Handstand Push-ups

200 Meter Run, 15 Deadlifts (225/155)

200 Meter Run, 12 Strict Handstand Push-ups

200 Meter Run, 9 Deadlifts (225/155)

200 Meter Run, 6 Strict Handstand Push-ups

E-Brake

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

200 meter run

25′ Inchworms

25′ Walking Samson

10 Shoulder Passes

10 Good Mornings

10 Pause Squats with plate

10 Cal Row

-Then-

Banded hip stretches

Back Squat (3×9)

15 minutes to complete 3 sets of 9 back squats at 64-68-72%

Metcon (Time)

3 Rounds For Time:

400 Meter Run

20 Dumbbell Snatches (50/35)

20/15 Calorie Row

9/15/18

Metabolic CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

40 Chest to Bar Pull-Ups

50 Barbell-Facing Burpees

60 Thrusters
Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/80

Round 4 – 135/95

Round 5 – 155/105 (AMRAP in time remaining)

Boat Race

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200m Easy Row

5 Push-up to Down Dog

200m Medium Row

50′ Spidermans

200m Faster Row

:30 Samson Stretch/leg

50′ bear crawl

50′ side shuffles

50′ burpee broad jumps

:30 Ankle Stretch/ ankle

Strength

Alternating On the Minute x 10 (5 Rounds):

Even Minutes – 3-Position Squat Clean

Even Minutes – 2 Push Jerks + 1 Split Jerk

Metcon (Time)

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds.

Starting Strength Intervals

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup 10min

3 steady rounds

50′ back-rack PVC walking lunge

100m run

50′ side shuffle

100m run

then,

3 rounds (empty bar)

1 power clean-1 thruster-1 back squat

*do not drop the bar

Metcon (3 Rounds for weight)

In a 20min window

3×10 Zercher squat

*rest 90 sec between sets

then,

3×6 kb situps

*rest :90 sec between sets

then,

3×3 back squats 85%

*rest 2:00 between sets

*If Zercher Squat is new for you, then don’t go overly heavy as it may feel uncomfortable.Similar to the back squat you will sit a little more in the heels and work to keep your chest high and eyes forward.

*kb sit-ups are performed with the kb against your chest. It IS NOT required to touch it to your feet or above your head. You can go heavier here if you want.

*Hit full depth on your back squats. No bounce, no pause, stay consistent and fluid the entire movement.

Metcon (AMRAP – Rounds and Reps)

AMRAP 23

8 clean and jerk 135/95

12 pull-ups

rest 2min

*This workout changes whether you handle each round fast, moderately, or slowly. Perform your 20 reps and take a 2min rest

9/12/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400m run

:60 Ankle Stretch/side

:30 Chest Stretch/side

10 PVC OHS on Wall

10 Box Jumps

:30 Hollow Rock Hold

10 Strong Kips–activating lats–arms should not bend

5 TTB

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30 Calorie Row

Extra!

Midline Conditioning

3 Rounds For Time:

100 Double-Unders

25 GHD Sit-ups

9/11/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 Box Jumps

3 Burpee Chest to Bars

3 HSPU

3 KBS

3 TTB

Complete 5 of each with a PVC and then build to workout weight. You may only set up one barbell today so you will need to have weights nearby.

Thruster

Power Clean

Deadlift

Push Jerk

Metcon (Time)

(30 Minute Time Cap)

2001 Meter Row

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee Chest To Bar Pullups

11 Power Cleans (175/125)

11 HSPU

11 KB Swings (75/55)

11 TTB

11 Deadlifts (170/120)

11 Push Jerks (110/75)

Then:

2001 Meter Row
The WOD itself is completely symbolic of 9/11

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

9/10/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Bear Crawl

50′ Active Samson

25′ Spiderman

25′ Inchworm

15 Calorie Row–Focus on form

5 Straight Arm Shrugs

5 High Pulls

5 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

2 Power Cleans

Tempo Back Squat (E2MOM x 6)

6 x 2 E2MOM building to a moderate set of 2

5 second descent, 1 second pause at bottom

Metcon (Time)

3 Rounds For Time:

60 Air Squats

21/15 Calorie Row

15 Hang Power Cleans (155/105)

Professor Chaos

Metabolic CrossFit – CrossFit

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Metcon (Time)

For Time:

30 Chest to Bar Pull-Ups

800 Meter Run

15 Power Snatches (135/95)

800 Meter Run

15 Power Snatches (135/95)

800 Meter Run

30 Chest to Bar Pull-Ups

Go Fish

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

20 Minutes

20 cal row

10 Shoulder Passes

10 Good Mornings

5 Push-ups

5 Lateral Burpees

5 Stiff Legged Deadlifts

5 Regular Deadlifts

5 Strict Press

5 Push Press

5 Push Jerks

:45 Chest Stretch

:30/side Front Rack Stretch

:60 Wrist Stretch

Then warm-up to deadlift weight

Deadlift (EMOM x 8 )

2 Repetitions

Metcon (Time)

For Time:

1,000 Meter Row

Directly into…

3 Rounds:

21 Deadlifts (135/95)

15 Barbell-Facing Burpees

9 Push Jerks (135/95)

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