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Monthly Archive for: ‘October, 2018’

Dirty 30

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400 meter run

:30 per side pigeon pose

:30 per side banded shoulder stretch

:30 per side ankle stretch

:45 child’s pose

Complete 5 of each movement

Metcon (Time)

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (70/53)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wallballs (30/20)

30 Bar Facing Burpees

30 Double Unders

Extra!

Work on handstand walk or hspu time permitting

Heartburn

Metabolic CrossFit – CrossFit

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Metcon (Time)

“Oktoberfest”

4RFT:

10 burpee box jump overs

14 hang power cleans 95/65

20 wallballs 20/15

14 OHS 95/65

600m run

Tread Water

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

500m row

5 bar-only squat cleans

50′ inchworms, w/ pushups

50′ Frankensteins

15 goblet squats 53/35

5 bar-only squat cleans

Squat Clean

Minutes 1-2-3

3 Squat Cleans (66-69-72%)

Minute 4: Rest

Minute 5-6-7

2 Squat Cleans (76-79-82%)

Minute 8: Rest

Minutes 9-10-11

1 Squat Clean (86-88-90%)

Minute 12: Rest

Minutes 13-14-15

1 Squat Clean (86-88-90%)

Metcon (Time)

For Time:

2k Row

150 Double Unders

10 Rounds of “Chest to Bar Cindy”
Cindy:

5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats

Helen

Metabolic CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds, not for time

60 sec bike

15 air squats

10 Russian KB swings

Skill Work

Ring Dip Practice

3 x 15 sec: hold at top of dip, rest 15 between

3 x 15 sec: hold at bottom of dip, rest 15 between

3 x max reps: ring dips

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Long Gone

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 rounds not for time

1 lap inside

10 air squats

10 around the worlds

5 OHS against the wall with PVC

Clean and Jerk (EMOM x 10)

2 reps EMOM climbing

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Row

1 Minute Rest

Extra!

5 Supersets (unbroken):

10 Barbell Bench Press

10 Romanian Deadlifts

Rest 2 Minutes Between

Inside Out

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 rounds, not for time:

200m run

15 sec hold on rings (top of dip)

10 air squats

Skill Work

AMRAP 5:

25 Double Unders, 1 Ring Muscle-ups

25 Double Unders, 2 Ring Muscle-ups

25 Double Unders, 3 Ring Muscle-ups

….

Continue to Climb by 1 Ring Muscle-up

Metcon (Time)

For Time:

800 Meter Run

21 Power Cleans (185/135)

400 Meter Weighted Run (45/35)

21 Burpee Box Jump Overs (24/20)

(Sandbag or med ball carry if you don’t own a weighted vest)

Extra!

For Time:

75 Calorie Row

Every 2:00 (Including the 0:00) – 12 GHD Sit-ups

10/8/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Hip Mobility

Back Squat (3 x 9)

20 Min to complete:

3 x 6 (bar-30%-60%)

3 x 9 (73%-77%-81%)

Metcon (AMRAP – Reps)

Gymnastics Conditioning Today

AMRAP 6:

1 Strict Toes to Bar

1 Strict Handstand Push-ups

2 Strict Toes to Bar

2 Strict Handstand Push-ups

3 Strict Toes to Bar

3 Strict Handstand Push-ups



Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:

1 Toes to Bar

1 Handstand Push-ups

2 Toes to Bar

2 Handstand Push-ups

3 Toes to Bar

3 Handstand Push-ups



Continue to Climb by 1 Rep Each

Extra!

4 Sets:

1:30 at 2k Pace +15 Seconds (sprint pace)

1:00 at 2k Pace +5 Seconds (fast pace)

:30 at 2k Pace -5 Seconds (medium pace)

:15 at 2k pace -10 Seconds (recovery pace)

Rest 2 Minutes Between

Sock Hop

Metabolic CrossFit – CrossFit

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Metcon (Time)

Teams of 3:

2 Rounds For Time (30 Minute Time Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Cleans

100 Barbell-Facing Burpees

Round 1: (135/95)

Round 2: (115/80)

Twist and Shout

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

2:00 Double-under practice

10 PVC OHS on Wall

:60 Ankle Stretch/side

:30 Chest Stretch/side

5 high hang snatches

5 hang snatch

3 snatch + OHS

5 high hang power clean

5 hang power clean

3 snatch + Front Squat

Warm-up front squat

Front Squat

15 minutes to complete

2×4 @ 76%

2×3 @ 81%

2×2 @ 86%

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

Ghost

Metabolic CrossFit – CrossFit

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Metcon (No Measure)

Warmup

2 Steady Rounds

Row 750m

15 Banded Good Mornings

15 Empty Bar Snatch Balance

Metcon (2 Rounds for weight)

Strength and Technique

Pause Low Hang Snatch Warm Up (above knee)

4×3 @ 40-60% 1RM

Drop and Reset

Hang Snatch (below knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

*Maintain the weight for the Pause Low hang Snatch warmup. Enter that weight for the first round.

**Score for 2nd round is weight at 85%

Metcon (AMRAP – Reps)

6 rounds

1:00 Cal row

1:00 Burpees

1:00 Double-unders

1:00 Rest

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