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Monthly Archive for: ‘October, 2018’

Tripled Up

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

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Warm-up (No Measure)

500 Meter Row

:30 Plank

:30 Hollow Rock Hold

5 Strong Kips

5 Toes to Bar

5 Front Squats

5 Push Press

5 Thrusters

Banded Stretches with focus on hips and shoulders

Squat Clean (20 Minutes)

Minutes 1-2-3

3 Squat Cleans (68-72-74)

Minute 4: Rest

Minute 5-6-7

2 Squat Cleans (78-81-84)

Minute 8: Rest

Minutes 9-10-11

1 Squat Clean (88-90-92)

Minute 12: Rest

Then 8 Minutes to complete

3 Singles (92-94-96)

Metcon (AMRAP – Reps)

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Row

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Row

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Row

….

Continue to add (3) reps until finish

Gymnastics

Extra Time Permitting

50 Double Unders

21 Kipping Handstand Push-ups

50 Double Unders

15 Kipping Handstand Push-ups

50 Double Unders

9 Kipping Handstand Push-ups

50 Double Unders

15 Kipping Handstand Push-ups

50 Double Unders

21 Kipping Handstand Push-ups

Thursday (Chuck)

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

AMRAP 4 Minutes

8 Goblet Squats (light weight)

6 Burpees

:20 bike

Then,

Couch Stretch

2:00/side

Metcon (4 Rounds for time)

4 rft (15min cap)

8m Lunge 135/95

8 bar facing burpees

8m Lunge 135/95

8 bar muscle ups (3 pullups and 3 dips for every 2 BMU)

then in remaining time,

Find 1RM Hang Clean+2 Front Squats

Record your split times for each round. Put the weight for the 1RM Hang Clean and 2 front Squats in the Notes section.

Metcon (No Measure)

Cool Down

5min bike, easy pace

then,

1:00 child’s pose

:30 child’s pose w/right arm reached under left arm and across

:30 child’s pose w/left arm reached under right arm and across

1:00 Pigeon pose, right leg

1:00 Pigeon pose, left leg

1:00 standing T-spine stretch, palms flat on the wall and feet flat to the ground arm length away, drop your chest and head through “the window” to create a 90 degree angle at your hips.

Couch Stretch

2:00/each side

High Roller

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Spidermans

50′ Walking Lunges

25′ Inchworms

25′ Duck Walk

:30 per side shoulder stretch

:30 per side ankle stretch

10 PVC Shoulder Passes

10 OHS on wall (wall therapy)

Burgener Snatch Warm-up

Strength

20 Minutes

3 Sets: 3 Jerk Drives + 1 Split Jerk

–Then–

5 Sets: 1 Split Jerk (83-87-90-93/96*)

*93% or 96% based on feel

Metcon (Time)

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)

Skill Work

5 Supersets:

6 Tempo* Chest to Bar Pull-Ups

9 Tempo* Dumbbell Bench Press

*5 second negative/lowering phase.

Build to a heavy on the tempo dumbbell bench press.

Guard Rail

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

run 1 lap inside gym

50′ side shuttle

50′ high knees

50′ toy soldiers

50′ inchworms

:30 per side couch stretch

:30 squat hold (hold onto rig if needed)

Burgener Warm-up

Power Clean (1 x 5)

15 minutes

Build to a heavy set of 5

Metcon (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Row

9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row

5 Power Cleans (155/105)

Endurance

Time Permitting

12 Minute Row

Minute 1: 2k Pace +20 Seconds

Minute 2: 2k Pace +10 Seconds

Minute 3: 2k Pace +20 Seconds

Minute 4: 2k Pace +8 Seconds

Minute 5: 2k Pace +20 Seconds

Minute 6: 2k Pace +6 Seconds

Minute 7: 2k Pace +20 Seconds

Minute 8: 2k Pace +4 Seconds

Minute 9: 2k Pace +20 Seconds

Minute 10: 2k Pace +2 Seconds

Minute 11: 2k Pace +20 Seconds

Minute 12: 2k Pace

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

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