Archives

Monthly Archive for: ‘September, 2019’

OC 9/30/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

2:00 jog in gym

10 Dislocates

50′ Bear Crawl

2 rounds

8 Cal Row

6 burpees, no pushup

:30 Ankle stretch w/light kb

:30 lunge hold, try to place same elbow to ground next to foot

:30 arm circles

:30 snatch high pull (up onto toes) PVC

Snatch (5×3)

80% of 1rm

*Squat

Metcon (Time)

L1 & L2

20-15-10

Power Snatch 95/65

Bar facing Burpees

Or

Metcon (AMRAP – Reps)

L1 & L2

4x AMRAP 6

600m run

100 Double Unders

*rest remaining time IF you finish. Otherwise, restart each AMRAP

*Scale 1:1 single unders. 600m counts as 1 rep

9/28/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

50′ bear crawl

100′ skip

10 goblet squats, light

10 kb swings

2:00 bike, conversational pace

2:00 review medball clean

2:00 double under practice

Metcon (Time)

for time

21 Medball cleans 30/20

600m run

30 Double unders

15 Medball cleans 30/20

600m run

30 Double unders

9 Medball Cleans 30/20

600m run

30 Double unders

8/13/19 Cycle 3 Re-Test Week

Metabolic CrossFit – CrossFit

View Public Whiteboard

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 Re-Test Week

Metabolic CrossFit – CrossFit

View Public Whiteboard

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

9/21/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

3:00 on AAB, conversational pace

2 rounds

:20 Glute bridge

:20 PVC high pull, elbows high and vertical above the PVC, snatch grip

:20 medball front squats

:20 box step-ups

:20 db push press, light

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

Metcon (No Measure)

ROMWOD ROMWOD

Cycle 3 Deload Week Day 5

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 rounds

50′ inchworm

50′ Bear crawl

50′ skip

50′ Duck Walk

2:00 medball clean, full squat

6:00 warmup for each movement in Angie

Metcon (Time)

Partner Angie

100 Pull-ups

100 Pushups

100 Situps

100 Air Squats

* Partners divide however

*Scale pull-ups to ring rows

Metcon (No Measure)

ROMWOD ROMWOD ROMWOD

Cycle 3 Deload Week Day 4

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

Run 200

Bike 300

Row 400

T Spine stretch on wall :30

10 dislocates

10 air squats

10 empty bar RDL

Couch Stretch 2:00/side

Dradlift (3×18)

Add weight over each set.

Weight should be moderate to heavy

*Unbroken each set

Metcon (Time)

L1

3 rounds

25 wallballs 20/15

3 wall walks

*Scale to 20 hand release pushup if needed

Metcon (Time)

L2

5 rounds

25 wallballs 20/14

50′ HS walk

*Scale to 3 wall walks if needed

Cycle 3 Deload Week Day 3

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 rounds

15 pushup to down dog

:30 squat hold

2:00 on AAB, conversational pace

5×1 Behind the neck press, PVC

-actively pull the PVC down

10 Dislocates

6:00 work on muscleup progression on the rig rings

Split Jerk (12×1)

EMOM 12

70-80%

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 15

200m run

6 pullups

*Scale pull-ups to banded or ring rows based on your skill

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 15

200m run

6 ring muscleups

*Scale to bar if needed

Cycle 3 Deload Week Day 2

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

3 rounds

200m row

10 Air squats

:20 Arm circles

:20 side shuffle

1:00 T Spine stretch on the wall

:20 High knees

8:00 building to your clean starting weight

2:00 double under practice

Squat Clean (3×5)

Touch and Go

* Add weight each set. Don’t go too heavy, but also don’t be too conservative

Metcon (Time)

L1

40 Single unders

20 Thrusters 45/35

40 Single unders

20 Power snatch 45/35

40 Single unders

20 Squat clean 45/35

40 Single unders

20 Bar facing burpees

40 Single unders

Metcon (Time)

L2

40 Double unders

20 Thrusters 75/55

40 Double unders

20 Power snatch 75/55

40 Double unders

20 Squat clean 75/55

40 Double unders

20 Bar facing burpees

40 Double unders

Metcon (Distance)

Grunt Work

12:00 Row

Cycle 3 Deload Week Day 1

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

4 rounds

300m bike

10 RDL

10 thrusters, empty bar

T-Spine stretch, wall :30

Pigeon Pose 1:00/side

Back Squat (3×10)

60% of 1rm

Metcon (Time)

L1 & L2

21-15-9

Cal Row

Toes to Bar

Double Dumbbell Push Press 35/25

*L1 scale the Toes to bar to Knees to Elbow or further to Abmat situps

Metcon (5 Rounds for time)

Grunt Work

400m x 5

rest 2:00 between

*Try to maintain +/- of :06-:10 difference

Page 1 of 3123»