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Monthly Archive for: ‘August, 2019’

8/31/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

100′ side shuffle

100′ bear crawl

10 walking lungea

10 good morning, pvc

10 db press, alternate arms, 25/15

400m run

15 ovhd squats, PVC

10 push-ups

Metcon (Time)

3 rounds

15 deadlift 225/165

20 single arm db shoulder to ovhd 50/35

20 alternating jumping lunges

Rest 3:00

Then,

100 Double unders

*2:1 for single unders

8/30/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

3:00 on AAB, conversational pace

100′ Bear Crawl

10 push press, empty bar

10 air squats

100′ walking lunge with a stretch ovhd

:20 plank, forearms

Pigeon Pose 1:00/side

:30 hollow rock

Power Snatch

5 rounds

:60 on

2:00 rest between rounds

* Weight should be 75-80% of your 1rm. Or a weight you could manage 10+ reps each round

*Drop and reset each rep

Metcon (AMRAP – Rounds and Reps)

L1

Every 3:00 for 12:00

:20 Hanging knee raise hold

100′ Goblet walking lunge 35/25

20 push-ups

*Start a new round each 3:00

Metcon (AMRAP – Rounds and Reps)

L2

Every 3:00 for 12:00

:20 Hanging L-sit hold

100′ Goblet walking lunge 53/35

20 push-ups

*Start a new round each 3:00

8/29/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

4 lap jog in gym

1 lap Waiter carry, right arm 10# plates

5 burpees

1 lap Waiter carry, left arm 10# plate

:20 T-spine stretch on wall

:20 wall squat hold

20 Good morning, PVC

10 Dislocates

10 Goblet squat holds, :03sec 35#

Metcon (Time)

L! & L2

Partner WOD

2k Row Buy-in

then,

120 kettlebell swings 53/35

100 box jumps 24/20

80 cal bike

*Scale kettlebell weight to 35/26 for L1 if needed. Scale down box height IF needed or sub box step-ups

Metcon (Weight)

Extra (Weightlifting)

Heavy Clean Pulls

4×3 @120% of your 1rm Clean

1:00 rest between sets

*Each rep is from floor and shall finish with athlete fully extended in the knees, hips, and on their toes and a shrug. This IS NOT a high pull.

8/28/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

100′ side shuffle

10 hand release push-ups

100′ shuttle run (50ft down and back)

10 box step-ups

30 cal bike, conversational pace

10 arm circles forward, 10 arm circles back

40 single unders

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 10 Minutes

4 Devils Press 35/25

6 push-ups

16 air squats

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 10 Minutes

4 Devils Press 50/35

6 Ring Dips

8 Alternating Pistols

Metcon (Time)

Extra (you have time, go ahead and do it)

4 Rope Climbs

20/16 Calorie Row

3 Rope Climbs

20/16 Calorie Row

2 Rope Climbs

20/16 Calorie Row

1 Rope Climb

8/27/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

20 jumping jacks

10 dislocates

50′ high knees

50′ inchworm

10 pushup to down dog

20 jumping jacks

Couch Stretch 2:00/side

Take 3:00 to work on Pull-ups

– 4 to 6 negatives

– 3 to 5 scap activates

– 2 to 4 kips

– 1 to 3 kipping pull-ups

Metabolic Clean Complex (10×1)

EMOM for 10 Minutes

1 Rep @ 70%+ of 1RM

Metcon (Time)

L1 & L2

1k on AAB

40 Air Squats

30 Push Ups

20 Pull Ups

Metcon (No Measure)

Extra (optional)

8 rounds

4 wall walks (noes and toes)

rest 2:00 between rounds

8/26/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

500m Row

:20 wall squat hold

2 rounds

50′ inchworm

50′ walking lunge with a stretch ovhd

50′ bear crawl

50′ skip

Back Squat (1×5)

Find new 5RM

*aim to be adding 5-10lbs from test week

Metcon (Time)

L1

25 Power Cleans

25 Front Squats

25 Thrusters

100m Walking Lunge Steps

*Barbell 95/65lbs

Metcon (Time)

L2

25 Power Cleans

25 Front Squats

25 Thrusters

100m Walking Lunge Steps

*Barbell 115/75lbs

Metcon (Calories)

Extra (Optional)

5 rounds

:20 max cal on AAB

rest 2:00 between rounds

8/24/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m jog

50′ side shuffle

50′ Inchworm

200m jog

10 dislocates

50′ bear crawl

10 good mornings, PVC

50′ high knees

10 tuck jumps

Metcon (Distance)

Partner WOD

10:00 Row, swap every 500m

10:00 Bike, swap every 600m

then,

2:00 to complete as many Push-ups as possible

*Score is total distance, but enter your combined total push-ups in notes

8/23/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

50′ high knees

50′ back pedal

50′ side shuffle

50′ duck walk

10 dislocates

:20 T-spine stretch on wall

10 PVC high pulls, clean grip

2:00 Double under work

Push Jerk (5×5)

65%

Metcon (Time)

L1 & L2

5 rounds

25cal on AAB

max effort wall sit

8/22/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

Couch Stretch 2:00/side

10 Pushup to down dog

Pigeon Pose 1:00/side

5:00 bike

:20 Noes and Toes Hold (wall walk hold, as close to wall as possible)

20 Jumping Squats

Metcon (AMRAP – Rounds and Reps)

L1

2 x AMRAP 5

200′ Shuttle Run (100′ out and back)

5 Squat Clean Thrusters 115/75

Rest 3:00

*200m counts as 1 rep

Metcon (AMRAP – Rounds and Reps)

L2

2 x AMRAP 5

200′ Shuttle Run (100′ out and back)

5 Squat Clean Thrusters 135/95

Rest 3:00

*200m counts as 1 rep

Metcon (No Measure)

Extra (Not an Option)

Tabata DoubleUnders

*If you don’t have doubleunders, then practice for 4:20

8/21/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 rounds

10 dislocates

10 abmat Sit Ups

25 Calorie Bike

Couch Stretch 2:00/side

T-spine stretch :30/side

Mini Pennies (scaled) (Time)

6 Squat Cleans 135/95

9 Kipping Pull Ups

Run 200m

6 Squat Cleans 135/95

9 Kipping Pull Ups

Run 200m

6 Squat Cleans 135/95

9 Kipping Pull Ups

Run 200m

6 Squat Cleans 135/95

9 Kipping Pull Ups

(12 Minute Cap)

Mini Pennies (Time)

6 Squat Cleans 165/110

9 Chest to Bar Pull Ups

Run 200m

6 Squat Cleans 165/110

9 Chest to Bar Pull Ups

Run 200m

6 Squat Cleans 165/110

9 Chest to Bar Pull Ups

Run 200m

6 Squat Cleans 165/110

9 Chest to Bar Pull Ups

(12 Minute Cap)

Metcon (No Measure)

Extra Work

EMOM 6

5 HSPU

*Scale this to HSPU with feet or knees on a box. Scale further to 3 Wall Walks EMOM

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