Archives

Monthly Archive for: ‘June, 2019’

6/29/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Primer

Row 400m

25 Box Jumps 20″

Abmat sit-ups

Stretch: Ankles/Calves

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 14

20/12 Calories on AAB

12 knees to elbows

6 Sandbag Over Shoulder 60/40

*Scale k2e to knee raises if needed

Sub 30/20 medball if no sandbag or dball is available

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 14

20/12 Calories on AAB

12 Toes to Bar

6 Sandbag Over Shoulder 90/50

6/28 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2x500m row

rest 2:00 between

50′ Spiderman

50′ walking lunge

50′ inchworm

50′ pick up the golf ball

:30 squat hold

:20 pigeon pose /side

:10 PVC high pulls

10 Dislocates

10 Push-up to down dog

10 behind the neck press, PVC

Front Squat (1×1)

Find 1RM

Metcon (Time)

L1

40 Deadlift 165/115

30 Front Squats 155/95

20 Hang Power Cleans 115/75

10 Squat Snatch 95/65

Metcon (Time)

L2

40 Deadlift 185/135

30 Front Squats 165/125

20 Hang Power Cleans 135/115

10 Squat Snatch 115/105

6/27 Cycle 2 Test Week

Metabolic CrossFit – CrossFit

*** New Cycle ***

Welcome to Cycle 2 Test Week

Don’t forget Weightlifting Class begins today through the end of Cycle 2

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Warm-up (No Measure)

Weakness Warmup

1 Mile Run

10 Pushup to downdog

10 dislocates

50′ inchworm

5 kips

5 pull-ups

Split Jerk (1×1)

Find 1RM

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Metcon (No Measure)

5pm Weightlifting

15:00 Assessing OVHD Squat

3×3 OVHD Squat

10:00 Creating your Start Position

5-10:00 Correcting the First Pull (Liftoff)

3×5 Behind Neck Press; Snatch Grip

3×5 Bent Rows

3×5 Snatch Deadlift

10:00 Stretch

6/26/19 Cycle 2 Test Week

Metabolic CrossFit – CrossFit

**** New Cycle ****

Welcome to Cycle 2

Weightlifting Class this cycle is Thursdays at 5pm in place of normal Crossfit Class

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Warm-up (No Measure)

Warm Up

3 Rounds

5 Push-up to down dog

12 RDLs 10s on the bar

Row 500m

Couch Stretch 2:00/side

Spend 5:00 warming up your clean with an empty bar before you start loading for the 1RM

Clean (1×1)

10:00

Find a 1RM

Metcon (3 Rounds for reps)

L1 & L2

Interval work

AMRAP 3

Wallballs 20/14

Rest 2:00

AMRAP 3

Burpee Box Jump Over 24/20 (facing box)

Rest 2:00

AMRAP 3 Minutes

KB Swing 53/35lbs

6/25/19 Cycle 2 Test Week

Metabolic CrossFit – CrossFit

**** New Cycle ****

Welcome to Cycle 2

Weightlifting class is Thursday at 5pm

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Warm-up (No Measure)

Warmup

10 Dislocates

10 plate push press, 25/15

10 Around the head w/ plate

100′ walking lunge

AMRAP 4

10 Goblet Squats, light kb

8 Burpees

100m Run

Couch Stretch 2:00/side

Back Squat (1×3)

Find 3rm

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 10

8 Push-ups

10 DB Thrusters 35/25

100m Run

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 10

8 HSPU

10 DB Thrusters 50/35

100m Run

6/24 Cycle 2 Test Week

Metabolic CrossFit – CrossFit

**** New Cycle ****

Welcome to Cycle 2 Test Week

Don’t Forget Weightlifting Class is Thursday at 5pm.

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Warm-up (No Measure)

Weakness Warmup

Row or Bike 2k

Metcon (No Measure)

Specific Warmup

10 Dislocates

10 Wall Squats

10 box step-ups

2:00 Couch Stretch each side

:20 Down Dog

:20 Pigeon Pose each side

:20 Squat hold

Snatch (1×1)

10:00

Find your 1RM

Metcon (Time)

L1

3 Rounds

10 Power Snatch 95/65

12 Box Jump Overs 24/20

Metcon (Time)

L2

5 Rounds

10 Power Snatch 95/65

12 Box Jump Overs 24/20

6/22/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

100m jog

100 m row

100m bike

10 dislocates

10 PVC strict press

10 ovhd squats, PVC

10 box stepups

8 kb swings

6 abmat situps

2:00 couch stretch each side

Metcon (AMRAP – Reps)

Partner WOD

100 Box Jumps 24/20

80 Kettlebell Swings 35/26

60 burpee pullups

40 cal bike

20 abmat situps

Partner B will complete as many hand release push-ups as possible while Partner A works.

*Add in total hand release push-ups among both Partners to the total score.

5/10/19 ReTest Week Day 5

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

2 Rounds

20 Good Mornings, half PVC half empty bar

15 Ring Rows

1k Bike

Shoulder Press (1×3)

Find 3RM Strict Press

Metcon (Time)

L1

3 Rounds

8 pullups

12 Shoulder to OH 95/65

16 Bar Facing Burpees

Metcon (Time)

L2 Competition WOD

3 Rounds

8 Bar Muscle Ups

12 Shoulder to OH 135/95

16 Bar Facing Burpees

(12 Minute Cap)

*More Options:

Less Bar Muscle Ups

2x Chest to Bar instead of BMU

Lighter Shoulder to OH

Metcon (Calories)

Or

Max Calories on Rower

4:00 on

4:00 off

3:00 on

3:00 off

2:00 on

2:00 off

1:00 on

Score is total Calories

*More Options:

Use any machine for similar time and effort

5/9/19 ReTest 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)

L1

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)

L2 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 ReTest 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)

L1

3 Rounds

3 rope climbs

21 Power Snatch 75/55

Metcon (Time)

L2

3 Rounds

3 Rope Climbs

21 Power Snatch 75/55

(8 Minute Cap)

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