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Monthly Archive for: ‘July, 2019’

7/31/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

:20 lunge stretch;

*long lunge, knee off the ground, try to get your same side (bent knee side) elbow to the ground

:20 squat hold;

*hold a plate at a 45 degree angle above head and hold squat

:20 T-spine stretch

200m run

5:00 empty bar back squat warmup

5:00 empty bar clean complex warmup

*Clean complex warmup:

– Power Position (high hang) drive and shrug

– 2nd pull (hang position) and high pull

– Pwr Clean (from mid shin) w/ :02 pause in the catch

Back Squat (5×3)

L1

Work up to a heavy 1 rep (not a PR), then 5×3 at 90% of that

L2

Work up to a heavy single over 90%

then

5×3 @ 90%

Metcon (2 Rounds for weight)

Squat Clean

Warm Up

4×2 @ 60-70%

w/ :02 pause at knee

drop and reset

then,

7×1 @ 90%+

*Score is weight used for the warmup and for the 7×1

Metcon (AMRAP – Reps)

L1 & L2

Every 4:00 for 12:00

Run 200m

25 Wallballs 20/14

20 Push Ups

*restart each round; rest is whatever time remaining IF you finish all reps under 4:00

7/30/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Row or Bike 600m, conversational pace

5 power clean empty bar

5 burpees to target 6″ overhead

10 DB deadlift, 50/35

4 strict pull-ups

10 dislocates

100′ walking lunge

50′ duck walk

50′ high kicks

100′ high knees

Couch stretch 2:00/side

Pigeon Pose 1:00/side

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 3:00 x 4

Rest 2:00 between amraps

60 Single Unders

10 Power Cleans 135/95

10 Bar Facing Burpees

*Continue where you left off after each rest

Metcon (Time)

L2

2 Rounds

Run 800m

25 DB Box Step Overs 24/20″ 50/35

4 Rope Climbs

(16 Minute Cap)

7/29/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m jog in gym

10 pushup to down dog

10 Dislocates

200m jog in gym

:30 ankle stretch, light kb

:30 T-spine stretch against the wall

Primer

AMRAP 6

5 Strict Dips

5 Strict Pull Ups

20 Alternating Jumping Lunges

Snatch (6×3)

L1

Build to a moderate to heavy 3 rep

L2

75-80%

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 10

12 Assisted Pistols, alternating

10 DB Push Press 35/25

8 Pull Ups

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 10

12 Pistols

10 DB Push Press 35/25

8 Pull Ups

7/27/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

10 air squats

10 dislocates

:20 plank

Couch Stretch 2:00/side

5:00 snatch warmup

5:00 clean warmup

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

7/26/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

2x1k bike

*between each 1k complete the following

100′ Bear Crawl

50′ inchworm

100′ side shuffle

50′ walking lunge, big stretch ovhd

Split Jerk (7×2)

L1

Build to a moderate 2 rep over 7 sets

L2

work between 75-85% over 7 sets

Metcon (AMRAP – Reps)

L1

Every 5:00 for 15:00

25/20 Calorie Row

10 Deadlift 185/135lbs

10 Sandbag/Medball Over Shoulder 60/30

Metcon (AMRAP – Reps)

L2

Every 5:00 for 15:00

25/20 Calorie Row

15 Deadlift 225/155

10 Dball/Sandbag Over Shoulder 90/50

7/18/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness warmup

40 calorie row

*Choose ONLY 1 warmup

Warm-up (No Measure)

Warmup

Count your reps

1:00 air squats

1:00 burpee no pushup

1:00 25# plate step-ups; fast!

Metcon (Time)

L1

4 rounds

15 abmat situps

12 medball cleans 20/14

Metcon (Time)

L2

4 rounds

10 GHD situps

12 medball cleans 30/20

Metcon (No Measure)

5pm Weightlifting

15:00 PWR Snatch+OVHD Squat, Snatch Balance

15:00 Clean Pull; from knee (2nd Pull), Clean Pull; from floor, Pwr Clean; from floor

10:00 Push Jerk

5-10:00 Jerk Footwork

15:00

3×5 Back Squat

2×20 Side Bends

1×12 Good Morning

3×5 Plate Flys

7/24/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

50′ walking lunges

5 hand release push-ups

10 box step-ups

2:00 jog inside

Ankle stretch 1:00/side

T-spine stretch 1:00 against wall

6 scap pull-ups

Back Squat (5×3)

L1

Work up to a heavy single, then:

5×3 @ 87.5% of that

L2

Work up to a heavy single around 90% of your 1rm

then:

5×3 @ 87.5%

Snatch (4×2)

L1 & L2

4×2 @ 60-70%

w/ pause at knee :02

drop and reset each rep

Metcon (AMRAP – Reps)

L1

AMRAP 4:00 x 3

Rest 2:00 between AMRAPs

50′ DB Front Rack Lunges 35/25

10 Push Ups

12 Box Jump Overs 24/20

Continue where you leave off after each rest

Metcon (AMRAP – Reps)

L2

AMRAP 4:00 x 3

Rest 2:00 between AMRAPs

50′ DB Front Rack Lunges 50/35

15 Push Ups

15 Box Jump Overs 24/20

Continue where you leave off after each rest

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

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