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Monthly Archive for: ‘February, 2019’

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:

2/16/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

AMRAP 7

Run 400m

10 Goblet squats

10 pushup to downdog

50′ Spiderman

50′ Crab walk

10 mountain climbers

Metcon (No Measure)

Specific Warmup

Spend 20:00 warming up for the metcon.

Focus on quality reps through technique and efficiency

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

2/15/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Dislocates

10 strict press, PVC

10 pushups

10 bent over rows, PVC

1:00 double unders

1:00 bear crawl

1:00 kb swing, light weight

Metcon (AMRAP – Reps)

Oly

Squat Clean

Build to Heavy Single

Then,

1 round

Not for time

Max Hang Squat Cleans @ 75%

Bar Facing Burpees*

*Subtract number of Squat Cleans from 30, perform that many burpees

Metcon (Time)

15:00 cap

15/9 cal row

10 push jerks 95/65

15/9 cal row

10 push jerks 115/75

15/9 cal row

10 push jerks 135/95

15/9 cal row

10 push jerks 165/115

15/9 cal row

10 push jerks 195/135

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Open Gym (HSPU & Pullup Program

HSPU:

Strict Press x 4 max sets

*50%+ of your bodyweight. Rest 2-3:00 between sets

Handstand Holds x 3 max duration sets

*looking to score better than week 1

Strict Pull-up:

2/14/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

AMRAP 3

run 3 laps

10 squat jumps

2:00 bike

10 Dislocates

10 behind the neck press, PVC

Metcon (Time)

Strength

Front Squat

for Time

7×4 @ 80%

Rack and Unrack each set

Metcon (AMRAP – Reps)

E5MOM 20

17 Thrusters 115/75

17 Burpee Box Jump Overs 24/20

Row for Distance in remaining time

No Rest

2/13/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Row 500m

15 Good Mornings 75/55

15 Push Ups

Metcon (Time)

Oly

Snatch

for Time

18 Snatch @ 75% 1RM

Rest 3:00

12 Snatch @ 80% 1RM

Rest 3:00

6 Snatch @ 85% 1RM

Percentages based on 1RM Power Snatch

Snatch reps can be Power, Squat, or a mix of both

Metcon (Time)

for Time

6 Rope Climbs

600m run

50 SDHP 95/65

600m run

6 Rope Climbs

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Open Gym (HSPU & Pullup Program)

HSPU:

30 HSPU Negatives

*try stringing multiple reps together. Same standards as week 1

Inverted Rows (Barbell) x 3 max sets

*same as week 1, but strive to beat your score

50 Push-ups

*as few sets as possible

Strict Pull-up:

2/21/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warm-up

Row 100/80 Calories

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 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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