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Monthly Archive for: ‘August, 2019’

8/20/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

Amrap 5

10 HS Shoulder Taps

Row 200m

10 Jumping Squats

Metabolic Snatch Complex (10×1)

EMOM 10

1 @ 70@ of 1rm from Test Week

Metcon (Time)

L1

40 S-Arm DB Snatch 35/25

35/30 Calorie Row

20 Abmat Sit Ups

35/30 Calorie Row

40 S-Arm DB Snatch 35/25

*Switch OHS working arm anytime

Metcon (Time)

L2

40 S-Arm DB Snatch 50/35

35/30 Calorie Row

20 Abmat Sit Ups

35/30 Calorie Row

40 S-Arm DB Snatch 50/35

*Switch OHS working arm anytime

8/19/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

4 Rounds

Run 200m

10 Back Extensions

10 Goblet Pause Squats

Back Squat (5×5)

5×5 @ 90% 5RM from Test Week

Metcon (AMRAP – Rounds and Reps)

L! & L@

AMRAP 12

8 Thrusters 95/65

9 Toes to Bar

10 Box Jumps 24/20″

Metcon (No Measure)

Extra Work

Sprint

100m x 7

8/17/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Pushup to down dog

10 inchworm

50′ Bear Crawl

8 empty bar cleans, .02 pause in bottom

8 shoulder press empty bar

50′ walking lunge w/ovhd stretch

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

5:00 work on kipping for pull-ups

Metcon (Time)

Partner WOD

Team of 3

3 rounds

*Each round begins with all 3 athletes carrying 45/35 plate 200m

Then,

50 Cal bike

40 medball cleans (full squat) 20/14

30 abmat situps

20 hand release pushups

10 pull-ups

*After the plate carry each round athletes can breakup reps however they see fit

8/16/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Bike 2:00

Jog 2:00 inside gym

:20 Arm Circles, big

10 Pick up golf ball

100′ Side Shuffle

50′ Back Pedal

50′ High knees

2 rounds; PVC, Empty bar

12 Snatch grip RDL

6 muscle snatch from Power Position

3 overhead squats

Push Jerk (1×5)

Find 5RM

Metcon (Time)

L1 & L2

3 Rounds

Run 400m

Rest :90

Row 500m

Rest :90

(18 Minute Cap)

*Score includes your rest periods

8/15/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 Rounds:

15 Light Good Mornings; PVC, empty bar

Run 400m

Bear Walk 1:00

:20 Lunge w/twist, each side

:20 T Spine stretch on wall

:20 Dislocates

:20 Hip circles

:20 jump rope

3:00 Bike, conversational pace

Deadlifts

1 Max Set of Deadlifts

@ 65% of current 1RM

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 12

30 Single Unders

10 Knees to Elbows

10 Alternating Kb Power Cleans 35/26

*scale to knee raises if needed

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 12

30 Double Unders

10 Toes to Bar

10 Alternating Kb Power Cleans 53/35

8/14/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

—- New Cycle —-

Cycle 3 started this week with Test Week

New Cycles are a great time to bring in family or friends who may have been on the fence about trying Crossfit or Olympic Weightlifting.

Welcome them home to our family.

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Warm-up (No Measure)

Warm Up

10 Dislocates

10 Around the head, w/10# plate

10 walking lunge w/stretch

Ankle Stretch w/kb 1:00/side

Couch Stretch 2:00/side

AMRAP 5

5 Box step-ups

6 Wall Squats

7 Push Ups

Metabolic Snatch Complex (1×1)

Find 1RM

Squat Snatch

Hang Squat Snatch

Overhead Squat x2

*You are finding the 1RM of the entire complex, NOT each individual lift/component

Metcon (Time)

L1 & L2

9 Power Snatch 95/65

15 Box Jumps 24/20

7 Power Snatch 115/75

15 Box Jumps 24/20

5 Power Snatch 135/95

15 Box Jumps 24/20

3 Power Snatch 155/105

15 Box Jumps 24/20

*Scale weight so that you increase between

5-10lbs each set if you are not L2 (RX)

8/13/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

—- New Cycle —-
We start Cycle 3 this week with Test Week.
A New Cycle is a great time to invite family or friends who may be on the fence about Crossfit or Olympic Weightlifting.

Welcome them in to your favorite place and let’s continue to grow our family.

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Warm-up (No Measure)

Warmup

AMRAP 6

6 Pushup to downdog

12 Abmat situps

Row 18 Calories

24 Air Squats

50′ Bear Crawl

50′ Side shuffle

10 Dislocates

10 Box Step-ups

Back Squat (1×5)

Find 5RM

Metcon (Time)

L1 & L2

3 rounds

12 Devils Press 50/35

400m Row

(9 Minute Cap)

* L1 uses 35/25 dumbbell weights. Time Cap stays the same

Metcon (Time)

Extra

Accumulate 3:00 in a handstand

*endure the entire 3:00 IF you can, but your task here is accumulate 3:00 total in a handstand. Keep count of your time upside down until you hit 3:00, then the time on the clock is your score. For example it may take you 8:42 to get your full 3:00 upside down

8/12/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

—- New Cycle —-

We start Cycle 3 today

This is a great time to bring in friends and family member who are on the fence about Crossfit. Show them why you love it and how they can live a healthier lifestyle.

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Warm-up (No Measure)

Warmup

2 Rounds

Bike 1k on AAB

12 Alt Jumping Lunges

12 Good Mornings; PVC (1st), Empty bar (2nd)

Metabolic Clean Complex (1×1)

Find 1RM

Power Clean

Hang Power Clean

Squat Clean

Hang Squat Clean

Split Jerk

*This is a 1RM for the complex NOT each individual lift

Metcon (Time)

L1

20 Hang Power Cleans 115/85lbs

30 Wallballs 20/14

Run 600m

30 Wallballs

20 Hang Power Cleans 115/85lbs

Metcon (Time)

L2

30 Hang Power Cleans 135/95lbs

50 Wallballs 20/14

Run 800m

50 Wallballs

30 Hang Power Cleans 135/95lbs

8/10/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

2:00 bike

50ft duck walk

50ft side shuffle

10 single leg box step-ups, alternate

10 Russian KB swings

10 medball cleans

Couch Stretch 2:00/side

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

8/9 Cycle 2 Retest Week

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2x500m row

rest 2:00 between

50′ Spiderman

50′ walking lunge

50′ inchworm

50′ pick up the golf ball

:30 squat hold

:20 pigeon pose /side

:10 PVC high pulls

10 Dislocates

10 Push-up to down dog

10 behind the neck press, PVC

Front Squat (1×1)

Find 1RM

Metcon (Time)

L1

40 Deadlift 165/115

30 Front Squats 155/95

20 Hang Power Cleans 115/75

10 Squat Snatch 95/65

Metcon (Time)

L2

40 Deadlift 185/135

30 Front Squats 165/125

20 Hang Power Cleans 135/115

10 Squat Snatch 115/105

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