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Monthly Archive for: ‘July, 2019’

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)

7/4/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

500m Row

10 Goblet Squats

400m run

10 box step-ups

300m bike

10 PVC high Pulls

Pigeon Pose 1:00/side

Couch Stretch 2:00/side

5 Scap activations

5 Kips

5 Strict Pullups

10:00 GHD Sit-up Technique and Practice

Metcon (Time)

L1 & L2

4 Rounds

15 Dball/Sandbag over the Bike 90/50

Max set of Chest to Bar, unbroken

*Sub Pull-up scale.

*Dball or Sandbag must be cleaned and tossed over the side of the bike

Metcon (No Measure)

5pm Weightlifting

Snatch

20:00 Snatch Pull, Snatch High Pull, Power Snatch

*All from Power Position

Clean

10:00 Assess Front Squat

3×5 Front Squat

10-15:00 Clean Start Pos. and First Pull (Lift-off)

Last 10-15:00 of Class

3×5 RDL

3×5 Situp w/medball & twist

7/10/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 Bike

2:00 Row

10 Tuck Jumps

10 Dislocates

100′ Bear Crawl

10 Box step-ups

10 Air Squats

Couch Stretch 2:00/side

Back Squat (5×3)

Work up to a heavy single around 90%

then,

5×3 @ 82.5%

Metcon (AMRAP – Reps)

L1 & L2

Every 5:00 for 20:00

Run 400m

25 Burpee Box Jump Overs 24/20

*Restart each round. No picking up where you left off.

*400m counts as 1 rep

7/9/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

2k Bike

Warm-up (No Measure)

Warmup

100′ Bear Crawl

10 Dislocates

100′ Side Shuffle

10 Wall Squats

100′ Back Pedal

10 Walking Lunges

Metcon (Time)

L1 & L2

3 Rounds

50′ Overhead Walking Lunge Steps 95/65

40/30 Calories Row

Metcon (AMRAP – Reps)

Extra (Competitors)

Every 4:00 for 16:00

8 Strict HSPU

10 Squat Cleans 115/75

8 Kipping HSPU

10 Power Snatch 115/75

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