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Monthly Archive for: ‘May, 2019’

5/9/19 Test Week Day 4

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

2 rounds

12 Kettlebell high pulls 35/26

Run 100m

:30 Goblet Squat Hold

Run 100m

Hang Clean (1×2)

Find 2RM Hang Clean

Metcon (Time)

2 Rounds

Row 30/24 Cal

20 Wallballs 20/14

Run 400m

20 Empty Bar Thrusters

*More Options:

Any machine instead of Row

Metcon (Time)

Competition WOD

2 Rounds

Row 50/40 Cal

50 Wallballs 20/14

Run 400m

50 Empty Bar Thrusters

Metcon (Calories)

6pm Grunt Work

Death by Assault Bike Calories

Min 1 – 1 Calories

Min 2 – 2 Calories

etc…

5/8/19 Test Week Day 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

:30 Dead hang from pull up bar

5:00 Row

30 Walking Lunge Steps

Deadlift (1×5)

Find 5RM Deadlift

Metcon (Time)

3 Rounds

3 Rope Climbs

21 Power Snatch 75/55

(8 Minute Cap)

*More Options:

5x Pull Ups instead of Rope Climbs

Lighter Power Snatch

Metcon (Time)

Murph Prep 6pm

600m run

(ascending ladder)

2 pullups, 3, pushups, 4 air squats

5 pullups, 6, pushups, 7 air squats

8 pullups, 9 pushups, 10 air squats

11 pullups, 12 pushups, 13 air squats

14 pullups, 15 pushups, 16 air squats

17 pullups, 18 pushups, 19 air squats

600m run

5/7/19 Test Week Day 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

5 Strict Pull Ups

10/7 Calorie Bike

Technique Session

2 rounds; PVC, Empty bar

10 Snatch Balance

Hang Snatch (1×2)

In 10:00

Find 2RM High Hang Snatch

*Drive into the floor so there is less of a heaving motion and more vertical drive. Keep straight-ish arms until almost if not full extension.

Metcon (Time)

7 Rounds

Run 100m

7 Overhead Squats 115/75

(10 Minute Cap)

*More Options:

Lighter OHS

Front Squats instead of OHS

Metcon (Time)

Competition WOD

8 Rounds

Run 100m

8 Overhead Squats 135/95

Metcon (Time)

6pm Grunt Work

5k Bike

5/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds

100′ Banded side shuffles

10 Empty Bar Thrusters

500m Row

Back Squat (1×1)

Find your 1rm

Metcon (Time)

Competition Track

2k Row

50 Alternating Pistols

30 Hang Cleans 185/125

(15 Minute Cap)

*More Options:

Attempt single leg squat to a box

Light goblet squats instead of Pistols

Lighter Hang Cleans

Metcon (Time)

2k Row

50 Alternating Pistols

30 Hang Cleans 135/95

(15 Minute Cap)

*More Scaling OptionsOptions:

Attempt single leg squat to a box

Light goblet squats instead of Pistols

Lighter Hang Cleans 115/75

Metcon (Time)

Gymnastics – 6pm

21-15-9

Strict HSPU

Toes to Bar

(10 Minute Cap)

*More Options:

Less strict HSPU

Kipping HSPU

5/4/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 bike (last time until we get new bikes assembled)

AMRAP 5

10 SDHP, empty bar

5 burpee no push-up

2 laps in gym

Baseline (Time)

for Time

500m row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

5/3/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds

200m Run

8 Hang Squat Clean and Press 95/65

30 Double Unders

Front Squat (6×2)

80%

Split Jerk (7×1)

Build weight over Sets

Metcon (AMRAP – Reps)

4 Rounds

:60 Sandbag Hug/Hold 90/50

:90 Max Effort Rope Climbs

Rest 3:00

(Score is total Rope Climbs)

5/2/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

10 Dislocates

100′ lunge

50′ Crab walk

100′ Bear crawl

50′ inchworm

10 behind the neck press, empty bar

Snatch (12×1)

Every :45 for 9 Minutes

1 Rep at 72.5-80%

Metcon (Time)

10 Rounds

5 Deadlifts 275/185

5 HSPU (Strict)

25 Double Unders

5/1/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

10 Minute Steady Run in Vest

*If no vest is available, then use a medball or sandbag

Back Squat (5×2)

90%+

Metcon (Time)

3 Rounds

100′ Farmers Carry*

100′ Bear Crawl

30 Goblet Squats 53/35

*Carry 53+/35+ in each hand

Metcon (AMRAP – Reps)

Accessory (Gymnastics)

AMRAP 7 Minutes

Max Sets of Bar Muscle Ups

Metcon (Time)

6pm Murph Prep

5 rounds

200m run

5 pullups

10 pushups

15 air squats

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