Archives

Monthly Archive for: ‘December, 2018’

12/18/18

Metabolic CrossFit – CrossFit

—- Week 2 —-

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Warm-up (No Measure)

Warmup

2:00 bike

50′ inchworm

50′ Samson stretch

10 Cossack squat (lateral lunge)

10 banded squats

10 pull-ups strict

10 medball cleans 30/20

Metcon (No Measure)

Skill

10:00 Practice GHD Sit-ups

Metcon (Time)

for Time

10 Squat Cleans 145/95lbs

500m run

8 Squat Cleans

400m run

6 Squat Cleans

300m run

4 Squat Cleans

200m run

2 Squat Cleans

100m run

Deadlift (3×12)

Last piece of the day

First two sets are warm ups, last set is what counts

12/17/18

Metabolic CrossFit – CrossFit

—- WEEK 2 —-

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Warm-up (No Measure)

Warmup

3 Rounds

Row 400m

16 Jumping Lunges

:30 Heavy KB Hold 70/53, like a goblet

Metcon (AMRAP – Reps)

Oly

Power Snatch

5 Rounds

:60 on

2:00 off

Singles @ 70-75%

Drop and Reset

Metcon (Time)

for Time

30 Dumbbell Box Step Overs 50/35 24/20

40 Overhead Squats 105/75

30 Dumbbell Box Step Overs

Metcon (No Measure)

Romwod 15:00

12/15/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

1:00 Wrist rotations, hands clasped

1:00 T-Spine stretch on wall (standing child’s pose)

2 Rounds

12 Air Squats

8 hollow rocks

2 wall walks

Spend a few minutes warming up each of the Metcon movements

Metcon (AMRAP – Rounds and Reps)

Partner WOD

Buy-In

12 rope climbs

30 box jumps

AMRAP 10 Minutes

40 Double Unders

10 Shoulder to Overhead 95/65lbs

*You Go/I Go, 1:1 Single Unders

12/14/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

4 Rounds

10 wall squats

4 inchworm

1:00 bike

Bench Press (3×15)

6:00

First and second sets are warmups. Third set should be heavy.

*score is third set

Metcon (6 Rounds for time)

6x500m Row

rest 2:00

*score each round

Metcon (Time)

Interval

for Time

3 Rounds

8 Squat Clean Thrusters 115/85

16 toes to bar

1 Wall Walk

Rest 2:00

12/13/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 Rounds

AMRAP 5

100′ Shuttle Run (50′ out and back)

30 single-unders

Back Squat (5×5)

Back Squat (15:00)

90% of 5RM

Metcon (AMRAP – Reps)

AMRAP 15 Minutes

10 Burpee Box Jump Overs 24/20

100′ Farmers Carry 53/35

10 Pull-ups

10 Burpee Box Jump Overs

100′ Farmers Carry

20 Pull-ups

10 Burpee Box Jump Overs

100′ Farmers Carry

30 Pull-ups

etc…

12/12/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

AMRAP 5

50′ bear crawl

50′ banded walk

10 Dislocates

20 Sit Ups

Push Jerk (5×5)

Push Jerk 65%

10:00

Metcon (Weight)

EMOM 10

Snatch Complex

1 Rep @ 70%+ of 1RM

You can build throughout sets

*Squat Snatch-Ovhd Squat-Hang Squat Snatch-Ovhd Squat

Metcon (Time)

for Time

3 Rounds

10 Power Snatch 115/75

20 Pistols, alternating

*scale the Pistols to holding onto the rig or to a negative (just the down)

12/11/18

Metabolic CrossFit – CrossFit

– – – – WEEK 1 – – – –

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

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

Offered Every Other Saturday by appointment.

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Warm-up (No Measure)

Warm-up

5 Rounds

5 pushup-down dog w/Shoulder Taps

Row 200m

10 Jumping Squats

Metcon (AMRAP – Reps)

Interval

Every 4 Minutes for 20 Minutes

15/10 Calorie row

75 Double unders

5 double KB Cleans 53/35

Rest Remainder

Deadlift (3×10)

Last piece of the day

First two sets are warm ups, last set is what counts. Last set should be heavier than your max set at 65% last week

12/10/18

Metabolic CrossFit – CrossFit

– – – – WEEK 1 – – – –

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

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

Offered Every Other Saturday by appointment.

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Warm-up (No Measure)

Warmup

AMRAP 4

Run 3 laps

12 romanian deadlift, empty bar

12 Goblet Pause Squats, 25/15

Metcon (AMRAP – Reps)

Oly

Power Clean

5 Rounds

:60 on

2:00 off

Singles @ 70-75%

Drop and Reset

Metcon (Time)

for Time

1 Mile Run (sub 2k row)

20 Front Squats 135/95

20 hand release Push-Ups

10 Front Squats

10 hand release Push-Ups

5 Front Squats

5 hand release Push-Ups

Metcon (Time)

Accessory

for Time

4 Rounds

1:30 bike, sprint

20 Alternating Jumping Lunges

Rest 2:00

or

12:00 ROMWOD

12/8/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 laps in gym

50′ pick up golfball stretch

50′ high knees

50′ walking side lunges

Metcon (No Measure)

Primer

AMRAP 4

100′ shuttle

(50′ out and back)

6 Toes to bar

Metcon (Time)

3 Rounds:

Bike 2:00 (sub 400m run)

20 Box Jump Overs 24/20

10 Hand Release Push-Ups

Metcon (No Measure)

Extra (optional)

8x600m Row

MCF T5 12/7/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

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

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Warm-up (No Measure)

Warmup

3 rounds

AMRAP :90

Max Air Squats

rest 1:00

AMRAP :90

Max lateral burpees over the bar

rest 1:00

Stretch: Couch Stretch 2:00/side

1RM Push Jerk (Weight)

Strength 15:00

Find 1RM Push Jerk

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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