Archives

Monthly Archive for: ‘March, 2019’

3/30/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

10 Dislocates

10 Good Mornings

10 behind the neck press

100′ jog

50″ high knees

50′ side shuffle

50′ bear crawl

Metcon (AMRAP – Reps)

6 Sets

:30 Max Shoulder Taps

*scale from free standing, to on the wall, to from a box, to downdog

Metcon (AMRAP – Reps)

#ExpressChallenge

(How Would You Do)?

Partner WOD

AMRAP 10

200m run, together

20 Synchro DB Front Squats 50/35

200m run, together

20 Synchro DB Shoulder to Overhead 50/35

200m run, together

20 Synchro DB Thrusters 50/35

3/29/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

50′ jog

50′ high knees

50′ butt kickers

50′ side shuffle

50′ walking lunges

50′ inchworm

AMRAP 3

6 burpees

8 plate circles (around the head) 25/15

Metcon (Time)

5k row

rest 5:00

Match your row time on the bike

*Score it TOTAL time adding row and bike together.

Metcon (No Measure)

Romwod!

3/28/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

10 Dislocates

10 strict press, PVC

100′ Samson

100′ Bear Crawl

10 Good Morning

10 Dislocates

2 rounds

6 Strict Pull Ups

12 Overhead Walking Lunge Steps, Empty Bar

20 Calorie Row

Metcon (4 Rounds for reps)

4x AMRAP 3:00

10 Body Weight Bench Press

10 GHD Sit Ups

2:00 Rest

Metcon (No Measure)

ROMWOD! ROMWOD! ROMWOD!

3/27/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

1:00 Dislocates

10 pause lunges, :02 hold

10 air squats

10 bent over row

2x:10sec Cossack squat hold

1:00 ankle flexion (using a band attached to the rig)

1 Round

25 Calorie Row

25 Wallballs

Clean and Jerk (10×1)

EMOM 10

80%

*squat/split jerk

Metcon (Time)

50/40 Calorie Row

Straight into,

10-8-6-4-2

Squat Snatch 115/75

Box Jump 30/24

3/26/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up – For Completion

2 Rounds

20 Air Squats w/ :01 pause

10 Banded Good Mornings

1:00 Bike

Back Squat (6×2)

Start around 85%

Rest as needed

Metcon (Time)

40-30-20-10

Wallballs 30/20

Deadlifts 135/95

3/25/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Primer

AMRAP 3

15 Empty Bar OHS

10 Calories row

Snatch (7×1)

@ 85-90%

*squat

Rest as needed

Metcon (AMRAP – Reps)

AMRAP 10

100′ Farmer Carry 70/53s

30 Deficit HSPU 3″

30 Toes to Bar

3/23/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

Run 800

10 good mornings

Metcon (Time)

1k row

50 KB Swings 35

1k row

50 KB Snatch 35

1k ow

Metcon (Time)

Partner Run

Complete 5k run

*break up however you wish amongst the two partners

3/22/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

400m run

10 dislocates

10 wall squats

10 mountain climbers

10 pushup to down dog

Primer

12-9-6

Row For Calories

Toes to Bar

Push Press 45/35

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

3/21/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

100′ jog

100′ bear crawl

100′ Duck walk

100′ banded side shuffle

100′ walking lunge

100′ ovhd plate carry 45/35

10 Dislocates

2:00 Couch strech each side

Metcon (Time)

Interval

3 Rounds

40/34 Calorie row

:30 bike SPRINT

Rest 3:00

Metcon (Time)

Grunt Work (optional)

10-9-8-7-6-5-4-3-2-1

Strict Pull Ups

Strict Ring Dips

*weighted will make this more fun

3/20/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up – For Completion

2 Rounds (10-12:00)

10 Overhead Squats 45/35lbs

30/25 Calorie Row

Power Snatch (2×1)

EMOM 8

@ 75%

Metcon (Time)

500m Row

40 Thrusters 45/35

500m Row

30 Thrusters

500m Row

20 Thrusters

500m Row

10 Thrusters

Metcon (No Measure)

Flush

30-50 minutes on the bike at a comfortable pace. Put on headphones with relaxing music and become lost in thought. Keep to yourself for the duration.

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