Archives

Monthly Archive for: ‘January, 2019’

1/19/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

200m run

50′ Bear Crawl

300m Run

50′ Samson

400m Run

Metcon (No Measure)

Specific Warmup

Spend 5:00 warming up and practicing double unders

Metcon (AMRAP – Reps)

Partner Metcon

AMRAP 6 Minutes x 3

100′ Dumbbell Waiter Walk w/ 50/35s *Regional Style

10 Dumbbell Box Step Overs 24/20″ 50/35s

Max Rep Double Unders in remaining time, both partners go at same time

Rest 2:00

*One partner will complete a round before the second partner can begin. Both partners complete the double unders together

*Regional Style means one DB overhead and the other in the front rack position

MCF T5 12/7/18

Metabolic CrossFit – CrossFit

– – – – RETEST WEEK – – – –
Get in and Record your Scores.

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

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

View Public Whiteboard

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

MCF T4 12/6/18

Metabolic CrossFit – CrossFit

– – – – RE-TEST WEEK – – – –
Get in and Record your Scores.

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

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

View Public Whiteboard

Warm-up (No Measure)

3 rounds

15 Good Mornings

10 SDHP

5 burpees

*R1: PVC; R2: Empty bar; R3: light weight 15/10s

1 Max Set Deadlifts (65%) (AMRAP – Reps)

Strength

1 Max Set of Deadlifts

@ 65% of current 1RM

*add weight to the notes

Metcon (Time)

For Time:

50 Bar Facing Burpees

40 Ring Rows

30 Double KB Deadlift 50/35

20 Ring Dips

1 Mile Run

MCF RT3 12/5/18

Metabolic CrossFit – CrossFit

– – – – RE-TEST WEEK – – – –
Get in and Record your Scores.

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

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

View Public Whiteboard

Warm-up (No Measure)

2:00 run laps in gym

2 rounds

50′ Bear Crawl, straight legs

50′ Overhead Walking Lunge, barbell

10 Banded air squats

12:00 Snatch Position work

1RM Snatch Complex (Weight)

Strength 15:00

Find 1RM Snatch Complex

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

*unbroken

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

75 Wallballs 20/14

45 Doubleunders

15 Pull-ups

MCF RT2 12/4/18

Metabolic CrossFit – CrossFit

– – – – RE-TEST WEEK – – – –
Get in and Record your Scores.

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

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

View Public Whiteboard

Warm-up (No Measure)

Warm-up

3 Rounds:

3 Strict Pull Ups

6 Toes to Bar

9 Cal Row

12 Air Squats

5RM Back Squat (Weight)

Strength 15:00

Find a 5RM Back Squat

Metcon (Time)

3 Rounds

2 Rope Climbs

15 Abmat Sit Ups

15 Shoulder to Overhead 135/95

MCF RT1 12/3/18

Metabolic CrossFit – CrossFit

– – – -RE-TEST WEEK – – – –
Make sure you get in and record your scores.

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

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

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

50′ Samson

50′ inchworm

50′ Banded Side Shuffle

10 Pushup to Down dog

Then,

2 Steady Rounds


Bike 2:00

20 Alternating Jumping Lunges

15 Banded Good Mornings

1RM Clean Complex (Weight)

Strength (15:00)

Find your 1RM Clean Complex

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

*this is unbroken

Metcon (Time)

2 Rounds For Time:

3:00 bike, sprint

20 Hang Clean and Jerk 115/85

1/12/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

500m row

400m run

2:00 bike

4 Rounds

:30 Nose and Toes (hold a wall walk)

12 Kettlebell Swings

Take 10:00 to warmup thrusters and work on technique for efficiency.

Hang in there Partner (AMRAP – Reps)

“Hang in there Partner

EMOM 20 (with a partner)

5 Thrusters 95/65

5 Burpees

5 KB swings 35/54

while partner hangs from the pull-up bar

1/11/19

Metabolic CrossFit – CrossFit

—- Week 5 —-

View Public Whiteboard

Warm-up (No Measure)

Warmup

2:00 bike

200m run

100′ Bear Crawl

10 push-up w/shoulder taps

10 Good mornings

Bench Press (5×5)

10:00

Build each set with you last being the heaviest

Metcon (Time)

for Time

5 Rounds

60 Double Unders

15 Hand Release Pushups**

10 Dumbbell Deadlift, HEAVY

Rest :90

All sets SHOULD BE UNBROKEN

**RX+ kipping HSPU

Metcon (Distance)

Accessory

12:00 Row for distance

1/10/19

Metabolic CrossFit – CrossFit

—- Week 5 —-

View Public Whiteboard

Warm-up (No Measure)

Warmup

1:00 lunge hold, each leg

400m run

50′ Spiderman

50′ banded shuffle, band around ankles

Primer

3 Rounds:

10 Push Up to down dog

10 Empty Bar Thrusters

Back Squat (5×5)

15:00

90% of your 5RM

Metcon (Time)

for Time

6 rounds

row 250/200m

9 Burpees to 6″ Target

1 Rope Climb**

**Legless for Rx+

Metcon (No Measure)

ROMWOD remaining time

1/9/19

Metabolic CrossFit – CrossFit

—- Week 5 —-

View Public Whiteboard

Warm-up (No Measure)

Warmup

AMRAP 4

10 Box Step Ups w/ Dumbbells

1:00 Bike

10 Push Ups

Burgener Warmup

Push Jerk (5×3)

10:00

85-90% of 1RM

Metcon (Weight)

Oly

Snatch Complex

Every 2:00 for 8 Minutes

3 Reps @ 70%+ of 1RM

You can build throughout sets

Snatch-OVHD Squat-Hang Snatch-OVHD Squat

*yes, squat snatch

Metcon (Time)

for Time

3 Rounds

:35 Bike

20 Kettlebell Snatch 53/35

100′ Kettlebell waiter walk

(50′ right arm, 50′ left arm)

Page 1 of 212»