4/20/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
10 dislocates
10 cossack squats
50′ bear crawl
50′ inchworm
10 wall squats
10 dislocates
Primer
AMRAP 4
10 goblet squats
200m run
Metcon (Time)
5 rounds
20 kettlebell swings 53/35
3 wall walks
20 cal row
3 wall walks
Metcon (No Measure)
ROMWOD ROMWOD ROMWOD
4/19/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3 Rounds
10 Box Jumps 24/20
10 banded Strict Pull Ups
:30 bike
Front Squat (5×3)
80%
Split Jerk (7×1)
Build Weights over Sets
Metcon (No Measure)
Every 2:00 for 10:00
Max Effort Bike
4/18/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
400m Row
30 Light RDLs; PVC or empty barbell
400m Row
Snatch (12×1)
EMOM for 12 Minutes
1 Rep at 70-80%
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
50′ DB Front Rack Lunge Steps 50/35
12 Lateral Burpees over your DBs
3 Chest to bar pull-ups
4/17/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
10:00 Run
*conversational pace. If weather is bad or early A.M. then you can sub with a bike
2:00 Couch Stretch each side
Back Squat (5×2)
90%+
Metcon (Time)
5 Rounds
Run 200m
10 Hang Squat Cleans 165/115
Metcon (No Measure)
Accessory (HSPU)
HSPU Negatives x 25
*kick-up and lower into the tripod position every rep
Strict Pull-ups x 3max sets
*scale with a band to ensure you’re getting 10+ reps each set
Push-ups x 40
*as few sets as possible
4/16/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
10 Dislocates
100′ Bear Crawl
100′ Superman
10 pushup to downdog
2 Rounds
12 HS Shoulder Taps (scale accordingly)
300m run
6 Ring Dips
Clean and Jerk (5×5)
Power Clean and Push Jerk
*touch and go
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
5 Dball Cleans 90/50
10 Ring Dips
300m run
*Use sandbags if equipment is needed
Metcon (No Measure)
Accessory (HSPU)
Handstand Push-ups 20 reps
*scale appropriately to make this challenging
Push Press x 3 max sets at 65% bodyweight. Rest 2:00 between sets. Focus on STRONG hip drive
4/15/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Weakness Warmup
Run 1 mile
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
9 Thrusters 135/95
12 Toes to Bar
200m run
Deadlift (5×3)
70-82.5% of 1RM
Zero Bounce. Control the lift at all points
Metcon (No Measure)
Accessory (Bodybuilding for summer)
Bent Over S-Arm DB Row
4×15
Banded Hamstring Curl
3×20
4/13/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
400m run
30 Good Mornings, PVC
400m Run
Metcon (Time)
3 Toes to Bar
200m run
6 Toes to Bar
200m run
9 Toes to Bar
200m run
12 Toes to Bar
200m run
15 Toes to Bar
200m run
18 Toes to Bar
200m run
21 Toes to Bar
4/12/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
4 Rounds
:20 Bike
10 Push Press; PVCx2, Empty bar, 75/55
Front Squat (3×8)
70%+
Push Press (5×2)
Build Weights over each set
Metcon (No Measure)
Every 4:00 for 20:00
600/500m Row
*We are just looking to complete this
Metcon (No Measure)
Accessory (Beach body)
Banded Tricep Extensions*
3×15
Split Squats
4×10
*seated on a bench connect a band to the rig, near the bottom, perform a tricep extension
4/11/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
2 rounds
Row 500m
20 Air Squats
Power Snatch (5×5)
Touch and Go
Metcon (Time)
3 Rounds
40 Wallballs 20/14
30/25 Calorie Row
20 Abmat Sit Ups
Metcon (No Measure)
Accessory – Gymnastics
Strict Press 4xMax set at 50%+ your bodyweight. Rest 2:00 between sets
Handstand hold x3 max duration; work to maintain a strong hollow position
4/10/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
10 Minute Steady Bike
Back Squat (5×3)
@ 80%
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Run 200m
20 Push Ups
20 SDLHP 75/55
Metcon (No Measure)
Accessory – Gymnastics
HSPU Negatives 20 reps
Inverted rows 3 max sets
Push-ups 30 reps
*Lower yourself slowly in the HSPU negative into the tripod position
*Use a barbell on the rack of rings for your inverted row
*As few sets as possible on the pushups
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