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Monthly Archive for: ‘August, 2019’

8/8 Cycle 2 Retest Week

Metabolic CrossFit – CrossFit

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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

Class Weightlifting Competition

-5:00 Welcome and Explanation

-20:00 Warmup and build to Opening Weight

-30:00 Competition

*Enter your weights into appropriate blocks

8/7 Cycle 2 ReTest 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

8/6 Cycle 2 ReTest 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

8/5 Cycle 2 ReTest 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

Crossfit Games 2019 Event 1

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

:20 Arm circle forward

:20 Arm circles backward

:20 Arm circles overhead

:20 Hip circles

:20 knee circles

:20 ankle circles /side

1:00 T-spine stretch on the wall

1:00 banded pull-aparts (hold a small band between your hands and pull apart until arms art outstretched to the side)

1:00 pigeon pose

AMRAP4

10 goblet squats

9 box stepups

8 ring rows

Metcon (Time)

CG19 E1 (scaled)

4 rounds for time of:

400m run

3 rope climbs

7 snatches 105/75

8/2/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

1k Bike on AAB

10 Banded Good Mornings

10 Thrusters, empty bar

Sumo Deadlift (4×4)

Heavier than last time, but perfect controlled reps

Metcon (Time)

L1

5 Rounds

60 Single Unders

1k on AAB

60 Single Unders

Rest :60

(18 Minute Cap)

Metcon (Time)

5 Rounds

30 Double Unders

1k on AAB

30 Double Unders

Rest :60

(18 Minute Cap)

7/25/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 rounds

10 Dislocates

5 pushups

1 lap waiter carry 35/25 DBs, per arm

20 jumping jacks

20 mtn climbers

3x:08 hollow rock; 1:1 rest

2:00 burpee no pushup

Metcon (Calories)

L1 & L2

Buy-In: 800m Run

5:00 Bike for calories

5:00 Row for Calories

Metcon (No Measure)

5pm Weightlifting

15:00

Review Snatch work thus far

10:00 Pwr Clean + Front Squat

10:00 Split Jerk/Squat Jerk; from rack

10:00

3×5 Back Extension

3×5 Behind the neck Press

3×5 RDL

3×5 Bent Row

5:00 Jog

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