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Monthly Archive for: ‘October, 2019’

OC 10/31/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

2k run

or

10:00 row

1:00 TSpine stretch on wall

Front Squat (3×6 @80%)

Metcon (4 Rounds for reps)

L2

AMRAP 4:00 x 4

20/12 Calorie AAB

20 Shoulder to OH 115/75

Max Box Jumps 24/20″ in remaining time

Rest 3:00

Metcon (4 Rounds for reps)

L1

AMRAP 4:00 x 4

20/12 Calorie AAB

20 Shoulder to OH 95/65

Max Box Jumps 24/20″ in remaining time

Rest 3:00

OC 10/30/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

10 strict press, PVC

10 RDL empty bar

10 front squats, empty bar

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

3 sets

3×3 scap activates

3×3 kips

3×3 pull-up negatives

Squat Snatch (6×2 @80-90%)

Drop and Reset

Rest as needed

Metcon (AMRAP – Reps)

L2

AMRAP 12

Climb the Ladder

1 Clean And Jerk 155/105

3 Pull Ups

2/6, 3/9, 4/12, etc

Metcon (AMRAP – Reps)

L1

AMRAP 12

Climb the Ladder

1 Clean And Jerk 115/85

3 Banded Strict Pull-ups

2/6, 3/9, 4/12, etc

OC 10/29/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

1:00 wall squats

1:00 push-up to down dog

10 Bent over rows; empty bar

Push Jerk (4×6 @ 77.5%)

Metcon (Time)

Choose either A. or B.

A.

L2

3-6-9-12-15-18

AAB Calories (2-4-6-8-10-12-14 for ladies)

1-2-3-4-5-6

Bar Muscle Ups

(15 Minute Cap)

*L1 sub Deficit Ring rows for Bar muscleups

Metcon (Time)

B.

L1 & L2

3 Rounds

8 Burpee Box Jump Overs 24/20

24 Wallballs 20/14

Rest 1:30

20.3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Suggested Warmup

2 sets

:30 Plank

12 scap pullups

Work up to a heavy deadlift (slightly heavier than heaviest bar in YOUR scale)

Primer

2 rounds

row 250m

12 db push press 50/35

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

10/26/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3:00 bike, conversational pace

:20 Dislocates

10 Inchworm, stand all the way up and stretch overhead, and pushup at bottom of inchworm

100′ side shuffle, swing arms overhead

50′ walking high knees, pull to chest

50′ reverse lunges

50′ skip

50′ cartwheel

5:00 Teach Rope Climb technique

Metcon (AMRAP – Rounds and Reps)

Amrap 25

600m run

18 hand release pushups

1 rope climb

*Run counts as 1 rep

OC 10/25/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m jog

500m row

10 Dislocates

10 Dislocates around the world

3 sets

5 wall Squats

5 ring rows

3×3 Snatch High Pull (on toes fully extended in knees, hips, and elbows high and outside)

3×3 Snatch turnovers (bar in the high pull position, athlete finishes the turnover to the bar being in overhead position of snatch; Athlete should catch this just above parallel)

Power Snatch (10×1)

EMOM 10 @ 82.5%

Metcon (AMRAP – Reps)

L1 & L2

AMRAP 8

12 OHS 75/55

10 Burpee to 6″ Target

12 KB Swing 53/35

*L1 Scale the KB swings to 35/26 and OHC to empty bars, if needed

Metcon (No Measure)

Flush

Take any remaining time in class to ride the AAB or ROMWOD. Work up a sweat, but keep it moderate paced to help promote flushing your muscles of the lactic acid buildup.

OC 10/24/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

3 sets

5 burpees

10 wall squats

Couch Stretch 2:00/side

Front Squat (3×6 @77.5%)

Metcon (AMRAP – Reps)

L2

AMRAP 6

25 Devil’s Press 50/35

Max Distance Sandbag Carry 90/50lbs

*Score is distance in feet. Set up 50′ lengths around the gym with chalk lines

Metcon (AMRAP – Reps)

L1

AMRAP 6

25 Devil’s Press 35/25

Max Distance KB Carry 53/35

*Score is distance in feet. Set up 50′ lengths around the gym with chalk lines.

OC 10/23/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 rounds

10 cal bike

10 Plate Ground to Overhead 25/15

Pigeon Pose 1:00/side

10 Pushup to downdog

10 Dislocates

50′ Cartwheel

10 behind neck press, empty bar

100′ Spiderman

Squat Clean (8×2 @ 82.5%)

Drop and reset each rep

Metcon (Time)

L2

4 Rounds

Run 600m

7 Muscle Ups

(16 Minute Cap)

Metcon (Time)

L1

4 Rounds

Run 600m

7 Jumping Muscle Ups

(16 Minute Cap)

*Scale MU to Pulups if needed

Metcon (Time)

Grunt Work (optional)

15-12-9

Strict Pull Ups

-50′ HS Walk after each set (25′ out, 25′ back)

(10 Minute Cap)

*More Options

Banded Strict Pull Ups

Wall Walks (4 reps)

OC 10/22/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

:40 ring support hold

10 banded Good morning

10 SDHP, empty bar

2 rounds

200m run

1 lap skip around gym

50′ high knees

50′ carioca

Couch Stretch 2:00/side

Push Jerk (4×6 @75%)

Metcon (AMRAP – Reps)

L1

AMRAP 12

12 bar facing burpees

9 hspu from box

6 deadlifts 165/115

*Scale box hspu to 3 wall walks if needed

Metcon (AMRAP – Reps)

L2

AMRAP 12

12 bar facing burpees

9 hspu

6 deadlifts 185/125

Metcon (Time)

Or

L1 & L2

3 rounds

100′ farmer carry 50/35s

Row 500m

20 burpee pull-ups

20.2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Suggested Warmup

15 Deadbugs

15/9 cal on AAB

10 goblet squats

3×3 kip swings

3×3 Kipping knee raises

1×5 toes to bar

Take 5:00 and build weight on db thrusters until next weight above your scale

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

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