Archives

Monthly Archive for: ‘January, 2019’

1/8/19

Metabolic CrossFit – CrossFit

—- Week 5 —-

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Warm-up (No Measure)

Warmup

3 laps in gym

1:00 bike easy

5 Snatch grip high pulls, PVC

10 Dislocates

3 rounds (6:00)

5 Strict Pull Ups

Row 15 Cal

Metcon (No Measure)

Technique

Take 10:00 to teach the GHD Situp and practice a few reps

Metcon (3 Rounds for time)

Interval

Every 5:00 for 15:00

9 Chest to Bar

18 Power Snatch 75/55

Bike remainder (this is your rest between sets.)

*Score is time you finish the C2B and Pwr Snatch each round.Score each round

Deadlift (1×20)

Strength

Last piece of the day

Warm up with lighter weight before hitting your one set

Metcon (AMRAP – Rounds and Reps)

Accessory (Pick One)

AMRAP 10 Minutes

3 Pegboard Climbs

30 GHD Sit Ups

30 Front Squats 135/95

or

ROMWOD remaining time

*Score the AMRAP or put ROMWOD in the notes

1/7/19

Metabolic CrossFit – CrossFit

—- WEEK 5 —-

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Warm-up (No Measure)

Warmup

10 Dislocates

10 Behind the neck press, PVC

100′ Bear Crawl

100′ Inchworm

100′ walking lunge

5 Rounds

:20 Handstand Hold

10 Seated Good Mornings

5 Light Goblet Pause Squats, :02 in pause

Power Clean (4xMax)

Oly

4 Rounds

:90 on

2:30 off

Singles @ 85-90%

Drop and Reset

Metcon (Time)

for Time

100′ Yoke Walk 205/165

:40 bike sprint, ALL OUT

400m Run

80′ Yoke Walk

:30 bike sprint, ALL OUT

300m Run

60′ Yoke Walk

:20 bike sprint, ALL OUT

200m Run

40′ Yoke Walk

:10 bike sprint, ALL OUT

100m Run

20′ Yoke Walk

*Use a barbell on your back for the Yoke Walk

1/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

5:00 bike

10 Dislocates

10 Banded good mornings

50′ Bear Crawl

50′ Samson stretch

10 Cossack Squat

10 pushup to down dog

50′ Broad Jump

10 Mtn Climbers

Metcon (AMRAP – Reps)

5×3:00

20 Kettlebell Swings 53/35

20 Air Squats

Max Double Unders in remaining time

No Rest between rounds

*Count all reps

Metcon (AMRAP – Reps)

Extra-Capacity (Challenge!)

3 Sets of Max Rep Unbroken Burpees

Rest 3:00

*Unbroken means no rest longer than :02sec

1/4/19

Metabolic CrossFit – CrossFit

—- Week 4 —-

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Warm-up (No Measure)

Warmup

2 rounds

50′ walking lunge

10 SDHP

10 banded squats

Run 3 laps

Metcon (5 Rounds for reps)

Accessory (yes, before the WOD)

Dumbbell Bench Press

5 Max Sets 50/35

Rest :90

Metcon (Time)

for Time

4 Rounds

25 Wallballs 20/14

12 Ring Dips

Run 400m

Rest 2:00

*Wallballsand Ring Dip sets SHOULD BE UNBROKEN

1/3/19

Metabolic CrossFit – CrossFit

—- Week 4 —-
Happy New Year

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Warm-up (No Measure)

Warmup

3 rounds

12 situps

100′ Bear Crawl

Back Squat (5×5)

15:00

Find a new 5RM

*Look to add at least 5-10lbs from last 5RM

Metcon (3 Rounds for time)

Interval

3 Rounds

20 Push Ups

10 Deadlift 285/195

15 Chest to Bar

10 Deadlift

Rest 3:00

*Score each round for time

Metcon (AMRAP – Reps)

Accessory (Challenge!)

5 rounds

2:00 bike

Max set HSPU

*Score is total HSPU

Or

ROMWOD remaining time

1/2/19

Metabolic CrossFit – CrossFit

—- Week 4 —-
Happy New Year

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Warm-up (No Measure)

Warmup

AMRAP 4

10 Dumbbell Push Press

:15 Bike Sprint

20 Double Unders

Push Jerk (5×4)

10:00

80%

*Across all sets

Metcon (Weight)

Clean Complex

Every :90 for 9 Minutes

2 Rep @ 75%+ of 1RM

You can build throughout sets

Power Clean-Push Jerk-Front Squat-Hang Squat Clean-Split Jerk

Metcon (Time)

for Time

2 Rounds

100′ Dumbbell Walking Lunge 50/35

(1 OH, 1 in Front Rack )

10 Pull-ups

30/25 Cal Row

1/1/19

Metabolic CrossFit – CrossFit

—- Week 4 —-
Happy New Year

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Warm-up (No Measure)

Warmup

3 Rounds

10 Good Mornings

Row 500m

Metcon (AMRAP – Rounds and Reps)

Interval

Every 3 Minutes for 15 Minutes

12 Toes to Bar

12 Box Jump Overs 30/24

12 Overhead Squats 95/65

Rest Remainder

*Pick up where you left off from previous 3:00

Deadlift (2×18)

Strength

2×18

Last piece of the day

First set is a warm up, last set is what counts

Metcon (No Measure)

Accessory

ROMWOD remaining time

Or

6x:30 Handstand Hold

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