Archives

Monthly Archive for: ‘April, 2019’

4/20/19

Metabolic CrossFit – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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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