Archives

Monthly Archive for: ‘March, 2019’

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.

3/19/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds

:30 Wallsit

:60 bike

:90 Plank Hold

Front Squat (5×3)

Start around 85%

Rest as needed

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

:45 bike

10 Chest to Bar Pull Ups

5 Sandbag Cleans 150/100

3/18/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up – For Completion

AMRAP 3 Minutes

30 Double Unders

10 KB Swings

10 Pull Ups

Clean and Jerk (6×2)

80-85%

*squat clean

Drop and Reset

Rest as needed

Metcon (Time)

3 Rounds

80 Double Unders

40 DB Snatch 50/35lbs

3/16/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

500m row

10 walking lunges

10 goblet squats

100′ bear crawl

10 Dislocates

10 wall squats

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

100 double unders

80 air squats

100′ Bear crawl

60 Kettlebell swings 53/35

100′ Bear Crawl

40 Box Jumps 24/20

100′ Bear Crawl

20 Push jerks 105/75

Metcon (No Measure)

Accessory

ROMWOD

3/15/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up – For Completion

Primer

Row 500m

12 Power Snatch

12 Bar Facing Burpees

6:00 Bar Muscle Ups practice

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.

**READ THE STANDARDS TO CLASS**

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

3/14/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

200′ walking lunge (25′ increments)

:20 Hip circles

:20 double unver jumps, no rope (practice rhythm)

2:00 rest

1 mile run

Metcon (AMRAP – Reps)

Interval

6 rounds

2:00 bike, moderate pace

1:40 rest between rounds

Metcon (Time)

Accessory

ROMWOD! ROMWOD! ROMWOD!

or

11-9-7-5-3-1

Deadlift 315/225lbs

Ring Muscle Ups

*Looking for quality of movement here

3/13/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up – For Completion

2 Rounds

10 Light Push Press

10 Box Jumps 30/24

20 HS alternating Shoulder Taps*

*scaling options: inverted with toes on a box, inverted with knees on a box, inverted down-dog

Power Clean and Jerk (2×1)

EMOM for 8 Minutes

2 rep @ 75%

Metcon (Time)

100′ HS Walk

50 Wallballs 20/14lbs

25 Hang Power Cleans 185/135

50 Wallballs

100′ HS Walk

Metcon (No Measure)

Accessory

ROMWOD! ROMWOD! ROMWOD!

3/12/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up – For Completion

2 Rounds

15 Goblet Squats w/ Pause in Bottom

15 Russian Swings

10 Strict Pull Ups

Back Squat (5×3)

Start around 85%

Rest as needed

Metcon (Time)

3 Rounds

15 Overhead Squats 75/55

6 laps in gym (or 400m)

10 Bar Muscle Ups

Metcon (Calories)

Interval

5 Rounds

1:00 on 2:00 off

Max Calorie Row

3/11/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Primer

AMRAP 3

Row 40/30 Calories

Max Lateral Burpees over Rower

Snatch (6×2)

80-85%

*squat snatch

Drop and Reset

Rest as needed

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

:30 bike sprint

15 HSPU (2018 Open Standard)

10 Deadlift 225/155

Metcon (Time)

Accessory (Optional)

30 GHD Situps

3/9/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up – For Completion

200m run

50′ spiderman

50′ bear crawl

10 dislocates

200m run

1 Round

20 Wallballs 20/14

20 Calorie Row

10 Light DB Press

Split Jerk (4×3)

Set 1 Moderate, Set 2+3 Heavy, Set 4 Moderate

Metcon (Time)

5 Rounds

300/250m Row

20 KB Swings 53/35

10 Strict Pull Ups

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