Archives

Monthly Archive for: ‘July, 2019’

7/23/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Pigeon Pose 2:00/side

10 Dislocates

100′ Bear Crawl

50′ Inchworm

100′ shuffle

10 cossack squats

Ankle Stretch 1:00/side

Metcon (Time)

L1

4 Rounds

8 Push Jerk 135/95

12 Scaled HSPU

8 Push Jerk

Rest :90

Metcon (Time)

L2

4 Rounds

8 Push Jerk 155/105

12 HSPU

8 Push Jerk

Rest :90

Metcon (Weight)

Strength

Bulgarian Split Squats (w/ Barbell in the Back)

6×10

(3 sets per leg)

Increase weight each set

7/22/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 Rounds

5 pushup to down dog

12 DB Thrusters (light)

20 Calories on AAB

Front Squats (5×2)

Pause

L1

Build over 5 sets to a heavy 2 rep

L2

80%+ of 1rm

Metcon (Time)

L1

4 Rounds

50 Single Unders

20 KB Swings 35/24

10 Burpees to 6″ Target

Metcon (Time)

L2

4 Rounds

50 Double Unders

25 KB Swings 53/35

20 Burpees to 6″ Target

(15 Minute Cap)

7/20/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

100′ walking lunge

100′ bear crawl

50′ inchworm

50′ Mario jumps

50′ high kicks

50′ butt kickers

2x250m row

10 pushup to down dog between row sets

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

7/19/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

AMRAP 6

10 lateral Squats w/ KB

10 Goblet Box Step Overs

Row 200m

2:00 working on wall squat

2:00 Couch stretch /side

2:00 Free stretch to work on your ankles with KB

3:00 Double under practice

Sumo Deadlift (3×6)

L1 & L2

Heavy, but perfect controlled reps

Metcon (Time)

L1

3 Rounds

8 Squat Snatch 75/55

80 Single Unders

8 Squat Snatch

Rest 3:00

(16 Minute Cap)

Metcon (Time)

L2

3 Rounds

8 Squat Snatch 115/75lbs

80 Double Unders

8 Squat Snatch

Rest 3:00

(16 Minute Cap)

7/11/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Dislocates

10 Pushup to down dog

10 air squats

5 burpees

1 lap Waiter Carry 25#

4 burpees

1 lap Waiter Carry 25# opposite orm

3 burpees

2 strict pullups

2 burpees

2 strict pull-ups

1 burpee

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Metcon (No Measure)

5pm Weightlifting

15:00 Snatch Pull; from knee (2nd Pull), Snatch Pull; from floor, PWR Snatch; from Floor

10:00 Clean Pull, Clean High Pull, Power Clean

*All from Power Pos.

Jerk

5:00 Assess Strict Press

3×5 Strict Press

20:00 Start Pos. (Adjusting from Clean), Jerk Dip, Push Press

7/17/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

1k Row

*try a lower damper setting than usual

Warm-up (No Measure)

::::

Specific Warmup

Lunge hold :20/side

Calf Stretch w/kb :20/side

Glute Bridges :20

100′ carioca

50′ inchworm (stand all the way up and stretch overhead each rep)

50′ slow side shuffle

Back Squat (5×3)

Work up to a heavy single

*L2 this should be about 90% of your 1rm

then,

5×3 @ 85% of that weight

Metcon (3 Rounds for reps)

L1

AMRAP 4:00 x 3

20 KB Swing 53/35

10 Pull Ups

Max Calorie bike or Row in remaining time

Rest 2:00 between AMRAPs

Metcon (3 Rounds for reps)

L2

AMRAP 4:00 x 3

30 KB Swing 53/35

20 Pull Ups

Max Calorie bike or Row in remaining time

Rest 2:00 between AMRAPs

7/16/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 Jog in gym

10 Dislocates

5 scap activation pull-ups

10 wall squats

5 ring dips, strict

2:00 jog in gym

then,

Primer (get your heart rate up here)

AMRAP 6min

Run 400m

30 Goblet Squats

20 Burpees to Target, 6″

Metcon (Time)

L1

11-9-7-5-3-1

Alternating DB Snatch 535/25

Pull-ups

(10 Minute Cap)

Metcon (Time)

L2

11-9-7-5-3-1

Alternating DB Snatch 50/35

Bar Muscle Ups

(10 Minute Cap)

Metcon (Time)

L1 & L2

3 Rounds

30 Sit Ups

10/7 Calories on AAB

7/15/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds

50′ Walking Lunge w/ Plate OH

20 Calories on any Bike

Overhead Squat (5×2)

L1

2-2-2-2-2

Build over sets

Overhead Squat (5×2)

2-2-2-2-2

80% of 1rm

*From the rack

Metcon (Time)

L1

3 Wall Walk

30 Power Cleans 95/65lbs

90 Double Unders

3 Wall Walk

20 Power Cleans

60 Double Unders

3 Wall Walk

10 Power Cleans

30 Double Unders

3 Wall Walk

(12 Minute Cap)

Metcon (Time)

L2

50′ HS Walk

30 Power Cleans 95/65

90 Double Unders

50′ HS Walk

20 Power Cleans

60 Double Unders

50′ HS Walk

10 Power Cleans

30 Double Unders

50′ HS Walk

Three Ladies of Despair

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

10 box step-ups

100′ bear crawl

10 air squats

100′ side shuffle

10 empty bar snatch

100′ high knees

10 pushups

200m run

3 Ladies of Despair (Time)

for Time

21 Thrusters 95/65

21 Pull-ups

15 Handstand push-ups

15 Deadlifts 225/155

9 Toes to Bar

9 Snatch 135/95

*We will scale accordingly

7/12/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

AMRAP 6

10 Lateral Squats w/ light KB

10 Hip Extensions

Run 200m

Split Jerk (6×3)

70-80%

Metcon (AMRAP – Reps)

L1 & L2 Do both WODS

Part A.

AMRAP 3:00 x 3

Row 500/400m

Max DB Thrusters 35/25

Rest 2:00

Then,

Metcon (Time)

Part B

7 Rounds

100m Run

35 Double Unders

:30 Rest

(12 Minute Cap)

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