Archives

Monthly Archive for: ‘May, 2019’

5/31/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

AMRAP 3

10 Muscle Cleans, empty bar

25 Lateral Bar Hops

20 Calorie Row

Metcon (Weight)

L1 &L2

Box Squat (using this to warm up for the back squat

3×10 @40%

work up to 40% of your 1rm back squat here

Use a much wider Squat base than you’re used to. Control the decent and stand up lightning fast.

Back Squat (3×3)

L1

3×3

Build weight over three rounds

Last round should be a heavy set of 3

Back Squat (3×3)

L2

3×3 @90%

*More Options:

Take 5% off your Back Squat numbers if the sets are too aggressive

Metcon (Time)

L1 & L2

3 Rounds

400m run

20 Sumo DLHP 75/55

(10 Minute Cap)

Metcon (Calories)

OR,

L1 & L2

Every 3:00 for 4 rounds

:25 Full Sprint on AAB

Rest remainder

*Score is total calories*

5/30/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm up, get your heart rate up here

2 Rounds

30/18 Calories on AAB

15 Pause Goblet Squats, light

Metcon (No Measure)

Strength L1 & 2

Front to Back Lunges 100/70

4×10 (5 each leg)

*One step forward lunge and one step back lunge is one rep

Metcon (Time)

Level 1

3 Rounds

5 Front Squats 105/75

10 Pull Ups

15 Push Ups

(16 Minute Cap)

Metcon (Time)

Level 2

3 Rounds, 20 Minute Cap

15 Front Squats 185/125

25 Pull Ups

35 Push Ups

5/29/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm up

10 situps

:10 hollow rock

15 Good Mornings, empty bar

15 Empty Bar OHS, PVC for those new to OHS

5:00 row (get your heart rate up here)

Metcon (No Measure)

Snatch Warmup: L1 &2

L1

Pause High Hang Snatch

4×3

*empty bar or light weight. Your focus is on technique

L2

Pause High Hang Snatch

4×3 @ 40-60% 1rm

High Hang Snatch (6×1)

Level 1

Every 2:00 for 12:00

build to a heavy single

High Hang Snatch (6×1)

Level 2

Every 2:00 for 12:00

1 @ 90% 1rm

Metcon (Time)

Level 1

4 Wall Walks

25 Push Press 75/55

25 abmat situps

150 Double Unders

25 abmat sitUps

25 Push Press

4 wall walks

*no time cap

Metcon (Time)

Level 2

(15 Minute Cap)

100′ HS Walk

25 Push Press 115/75

25 V-Ups

150 Double Unders

25 V-Ups

25 Push Press

100′ HS Walk

5/28/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

4:00 on AAB

100′ walking lunge

100′ Spiderman

100′ Bear Crawl

Primer (Get you heart rate up)

AMRAP 4

7 Push Ups

9 Air Squats

35 single Unders

Metcon (3 Rounds for calories)

Level 1 & 2

3×5:00 Row

*Rest 1:00 between sets

Metcon (Time)

then,

Level 1

Accumulate 7:00 of Medball Hug 30/20

Each time you drop the bag complete:

15 Bench Press 95/65

15 knee raises

(20 Minute Cap)

Metcon (Time)

or,

Level 2

Accumulate 7:00 of Dball Hug 90/50

Each time you drop the bag complete:

15 Bench Press 135/95

15 Toes to Bar

(20 Minute Cap)

Memorial Day

Metabolic CrossFit – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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5/25/19

Metabolic CrossFit – CrossFit

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Not Quite Kelly (Time)

5 rounds

400m run

30 box jumps 24/20

30 thrusters, empty bar

5/24/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

200m run

50′ bear Crawl

10 strict press, PVC

Specific warmup

10 Medball cleans

10 medball front squats

5 wallballs

5:00 to practice pull-ups

Metcon (Time)

Crossfit 101

for Time

40 Wallballs 20/14

30/18 Calories on AAB

10 Pull-ups

Metcon (Time)

Competition

for Time

60 Wallballs 20/14

40/24 Calories on AAB

20 Chest to Bar

5/23/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

10 Dislocates

10 Arm circles, back then front

10 Down dog to pushup

10 Muscle Snatch High Pulls, PVC

2 rounds

50′ Bear Crawl

50′ Side Shuffle

2:00 bike

AMRAP 5

50′ Walking Lunge Steps

:20 Handstand Hold (on wall OR freestanding)

6 Ring Dips

Metcon (Weight)

Zercher Squats

3×10

*choose a weight you can do all sets and reps unbroken without losing your form.

Metcon (Time)

3 Rounds

5 Muscle Ups

5 Power Cleans 165/115

3 Muscle Ups

3 Power Cleans

1 Muscle Ups

1 Power Clean

Rest 2:00

*More Options:

Less Ring Muscle Ups each set/round

3x Pull Ups

Lighter Cleans

5/22/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 Rounds

1k on AAB (increase wattage 50-100 each round)

15 Jumping Squats

15 abmat Sit Ups

Back Squat (4×4)

82.5%

Metcon (5 Rounds for time)

5x400m Run

Increase pace each run to beat your previous time by :08-:14 sec

Record each time

Metcon (AMRAP – Reps)

Murph Prep 6pm

1 mile run

*:20 off your current PR

Tabata This

Pull-ups

Pushups

Air Squats

*Finish each Tabata movement before moving onto the next movement.

5/21/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

50′ walking lunge

50′ Bear Crawl

50′ Inchworm

:20 Hip circles

:20 Good Morning empty bar

:20 bent over barbell row

AMRAP 4

12 Russian Swings, light kb

12 Lateral Goblet Squats, light kb

200m Row

Metcon (No Measure)

Snatch Warmup

Pause High Hang Snatch 4×3

:02 pause

Weight is 40-60% of your 1rm

Hang Snatch (6×2)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

(Heavier than last week)

*More Options:

Use less weight than prescribed percentages

Metcon (4 Rounds for reps)

12:00 (count reps in each round)

3:00 Max Rep KB Snatch 53/35

3:00 Max Burpees to 6″ Target

3:00 Max Rep KB Snatch

3:00 Max Burpees to 6″ Target

*More Options:

Lighter KB for Snatch

Shorter rounds

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