Archives

Monthly Archive for: ‘February, 2019’

2/28/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 pushup to downdog

50′ Spiderman

10 Cossack Squat

Primer

2 Rounds

Row 10 Calories

6 Toes to Bar

6 Dislocates

Metcon (Time)

Conditioning

for Time

4 Rounds

8 R-Arm kB Shoulder to OH 70/53

Run 400m

8 L-Arm kB Shoulder to OH

50 Double Unders

Metcon (Time)

Post WOD Flush

Cool Down

20 minutes on Bike or Rower at conversational pace.

2/27/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

3 Rounds; PVC, Empty bar, 75/55

10 Push Press

:15 bike sprint

10 Overhead Squats

Power Clean and Jerk (1×1)

EMOM for 10 Minutes

1 rep @ 80%+

*80% of your power clean

Metcon (Time)

for Time

3 Rounds

21 Bar Facing Burpees

15 Toes to Bar

9 Squat Snatch 135/95

2/26/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

4 Rounds

12 Goblet Squats

6 Strict Pull Ups

:60 Bike

Back Squat (4×4)

(Start around 80%)

Rest as needed

Metcon (Time)

for Time

40-30-20-10

Wallballs 20/14

Box Jump Overs 24/20

2/25/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

50′ bear crawl

50′ inchworm

50′ Samson stretch

200m run

then,

Primer

AMRAP 3

6 Muscle Cleans 115/75

Row 8/6 Calories

Snatch (5×3)

80%

*yes, squat snatch

Drop and Reset

Rest as needed

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

:45 bike

12 Chest to Bar

9 DBL DB Clean and Jerk 50/35

2/23/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

5:00 bike

10 Good Mornings

10 bent over row

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

Row 500m

10 toes to bar

*Yes, the Sumo Deadlifts are AFTER the metcon

Sumo Deadlift (5×2)

Strength

Sumo Deadlift

2-2-2-2-2

(Start around 75% 1rm Deadlift)

*increase weight each set

2/22/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Dislocates

50′ Samson stretch

10 push-up to down dog

50′ kettlebell high pulls

200m run

Primer

3 Rounds

10 Calorie row

10 Jump Squats

After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight; at least 10:00 for coach to go over standards and allow for setup.

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

2/21/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Primer

12-9-6

Row For Calories

Burpees over Rower

Metcon (Time)

Strength

Front Squat

for Time

8×2 @ 85%

Rack and Unrack each set

Metcon (AMRAP – Reps)

E4MOM 20

6 Power Snatch 155/105

12 Push Jerk 155/105

18 Deadlift 155/105

Run 10m shuttles in remaining time

No Rest

2/20/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 Rounds

15 Push Ups

15 Empty Bar Thrusters

15 Shoulder Taps

Metcon (Time)

Oly

Clean

for Time

18 Clean @ 75% 1RM

Rest 3:00

12 Clean @ 80% 1RM

Rest 3:00

6 Clean @ 85% 1RM

Percentages based on 1RM Power Clean

Reps can be Power, Squat, or a mix of both

Metcon (Time)

for Time

Row 50/40 Calories

100 KB Swings 53/44

Row 50/40 Calories

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Re-test Day

Open Gym (HSPU & Pull-up Program

HSPU:

Handstand Pushups x 1 max set

*resreate your week 1 scaling for a max set. IF you are able to HSPU now, then complete a max set of that AFTER.

Strict Pull-up:

2/19/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warm-up

Run 1 mile

Metcon (AMRAP – Reps)

Strength

Back Squat “Die Set”

Choose a weight you believe you can hit for 8-12 reps

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working set aka Die Set:

Max effort reps at chosen weight. If you get over 15 reps, you went too light.

*Enter weights in notes

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Metcon (No Measure)

Accessory

ROMWOD/COOL Down Stretch

Open Gym (HSPS & Pull-up Program)

HSPU:

35 Wall Walks

*Same standard as week 1

Strict Pull-up x 3 max sets

*as few sets as possible. beat your previous week score

60 Pushups

*as few sets as possible

Strict Pullup:

2/18/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Primer

3 Rounds

:32 Bike

12 Jumping Lunges

Metcon (Time)

for Time

10 Rounds

4 Overhead Squats 95/65

8 Push Ups

12 Double KB Cleans 35/26

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Week 4

Open Gym (HSPU & Pull-up Program)

HSPU:

35 HSPU

*as few sets as possible. More challenging scale than previous weeks

Push Press x 3 max sets 65-70% bodyweight

*focus on hip drive

Strict Pull-up:

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