Archives

Monthly Archive for: ‘November, 2019’

1130/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

1:00 skip

10 wall squats

1:00 jog

10 wall squats

10 dislocates

10 behind the neck press, empty bar

10 good morning, empty bar

Couch Stretch 2:00/side

T-spine: Childs pose :45/side

Metcon (AMRAP – Reps)

Every 5:00 for 20:00

:30 max Cal spring on AAB

20 push-ups

Rest remaining time until next 5:00 begins

11/29/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

500m row

600m bike

Metcon (3 Rounds for reps)

Lift

AMRAP 1:00

Max rep Power Snatch 60%

rest 3:00

AMRAP :90

Max rep power snatch 70%

Rest 3:00

AMRAP 2:00

Max rep Power Snatch 80%

Metcon (AMRAP – Reps)

EMOM 2:00

Row 11/8 cal

4 thrusters 95/65

*Add 4 thrusters each round until unable to complete reps in 2:00

11/27/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 Rounds

15 Calorie Row

20 Band Pull-Aparts

:30 Hollow rock

Squat Clean (6×5)

Every 2 Minutes For 12 Minutes

5 Touch and Go Squat Cleans

Metcon (Time)

L2

35-25-15-5 Burpee

8-10-12-14 Squat Clean Thruster 95/65

Metcon (Time)

L1

25-15-10-5 Burpee

8-10-12-14 Squat Clean Thruster 75/55

Metcon (3 Rounds for time)

Grunt Work (optional)

L-Sit Hold

3x Max Effort time

Whether it’s knees up, or legs extended, make them pretty and hold yourself to a standard.

*can be on boxes, rings, or stacked plates

11/26/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds; PVC, Empty Bar

5 burpees, no push-up

10 walking lunges

15 push press

3:00 on AAB or Rower

Shoulder Press (3×12)

Build across sets, maintain speed.

Metcon (AMRAP – Reps)

L2

AMRAP 2:00 x 4

15 HSPU

8 Deadlifts 275/205lbs

Max Rep Double Unders in remaining time

Rest 2:00

Metcon (AMRAP – Reps)

L1

AMRAP 2:00 x 4

15 Scaled HSPU from box; knees or feet

8 Deadlifts 225/165lbs

Max Rep Double Unders in remaining time

Rest 2:00

Metcon (AMRAP – Reps)

Skill Work

Toes to Bar

Climb the Ladder

*Perfect Sets*

2-4-6-8-10… x 3

Climb the ladder until your technique breaks down, rest as needed between sets and rounds to keep your technique.

*Modification Options

– Climb by 1s instead of 2s, or perform hanging knee raises.

Phase 1

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

:20 Ankle stretch w/ kb

10 Dislocates

10 SDHP, empty bar

:20 pushup to down dog

Couch Stretch 2:00/side

3×5 scap activations

Deadlift (4×16)

1×6@60%

1×5@70%

1×4@80%

1×1@90%

Touch and Go

Metcon (Time)

L2

3 Rounds

15/12 Calorie on AAB

9 Clean and Jerk 135/95

6 Bar Muscle Ups

Rest 5:00

3 Rounds

15/12 Calorie on AAB

9 Clean and Jerk 135/95

6 Bar Muscle Ups

Metcon (Time)

L1

3 Rounds

15/12 Calorie on AAB

9 Clean and Jerk 95/65

6 Pull-ups

Rest 5:00

3 Rounds

15/12 Calorie on AAB

9 Clean and Jerk 95/65

6 Pull-ups

Metcon (No Measure)

Grunt Work (Optional)

Back Rack Walking Lunges

3×10 AHAP

Hollow Rocks

4×15

Barbell Bent Over Rows

5×20 AHAP

Tour of Memphis…

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Romwod

Metcon (Time)

Tour of Memphis…

14k on Rower

*Follow below for Damper Settings during your row

-Beginning Damper on 3

At 12k, switch to 7

At 11k, Switch to 4

At 9k, switch to 9

At 8k, switch to 1

At 7k, switch to 10

At 6k, switch to 2

At 4.5k, switch to 8

At 2.5k, switch to 5

At 0.5k, switch to 6

Metcon (No Measure)

If not enough rowers, then double distance on the AAB for time (don’t worry about damper settings)

Phase 1 Wk 1 Day 4

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

:60 Bike (Easy)

Ankle stretch 1:00/side with kb

:60 Bike (Moderate)

Lunge hold; elbow to ground

:60 Bike (Hard)

10 air squats

:60 Bike (Moderate)

Child’s Pose; reach arm under so shoulder is on ground 1:00/side

:60 Row (Easy)

10 bent-over row, empty bar

Metcon (AMRAP – Reps)

Choose your Weakness

A.

Legless Rope Climbs or Rope climbs

3 sets (aim for 4-6 reps)

*10min cap)

Metcon (AMRAP – Reps)

Choose your Weakness

B.

Strict Pull-ups

3 sets (aim for 10 reps)

*10min cap

Metcon (AMRAP – Reps)

Choose your Weakness

C.

Strict Ring Dips

EMOM 10 – 3-5 reps

Metcon (No Measure)

ROMWOD

Triple 7

Metabolic CrossFit – CrossFit

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Phase 1 Wk1 Day 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 Rounds; PVC, PVC, empty bar

:20 Ring Support Hold

8 Burpees

10 OH Squats

Snatch (6×6)

Every 2 Minutes For 12 Minutes

6 Touch and Go Squat Snatch

Punxsutawney Ill (Time)

L2

4 Rounds

8 Muscle Ups

18 Alternating DB Squat Snatch 50/35

Time Cap: 13 Minutes

Punxsutawney III (scaled) (Time)

L1

4 Rounds

8 Pull-Ups

18 Alternating DB Squat Snatch 35/25

Time Cap: 13 Minutes

Metcon (No Measure)

Grunt Work

Strict Pull-up

-3×4 Prone-to-standing rope climbs

-3 way plank – 5x:30sec (:10 front, :10 right, :10 left)

HSPU

-HSPU Negatives – 20 reps

– 3xMax sets Inverted Rows (aim for more than 10 reps each set)

-30 pushups in as few sets as possible

Muscleup

-6×8 Knees to Elbow

Phase 1 Wk1 Day 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 Rounds

15 Banded Good Mornings

12 Push Up to down dog

9 Scap activations

Bench Press (3×12)

Build across the sets. Should remain unbroken or fewer reracks

Metcon (Time)

L2

Row 25/20 Calories

16 Chest to Bar Pull Ups

5 Sandbag Cleans to shoulder 90/50

16 Chest to Bar Pull Ups

Row 25/20 Calories

(Time Cap: 6 minutes)

Metcon (Time)

L1

Row 25/20 Calories

16 Strict banded Pull Ups

5 Db cleans 35/25s

16 Strict banded Pull Ups

Row 25/20 Calories

(Time Cap: 6 minutes)

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