Phase 1 Week 1
Metabolic CrossFit – CrossFit
**** New Phase ****
Every New Cycle or New Phase is a great time to bring friends and get them welcomed into our family.
Warm-up (No Measure)
Weakness Warmup
Row 2,500m
Metcon (Time)
L2
4 Rounds
Run 400m
25 GHD Sit Ups
30 KB Snatch 53/35
Rest 2:00
Metcon (Time)
L1
4 Rounds
Run 400m
25 Abmat Sit Ups
30 DB Snatch 35/25
Rest 2:00
Metcon (No Measure)
Grunt work
*Strict pull-up
-1 max set: if less than 3 then use band.
Then complete 20 strict banded pull-ups
-Scap Squeezes, 4×10 hanging from the bar activate your scapula
*HSPU
-1 max set: Scale this by elevating feet onto pox and getting into a tripod position close as you can get to the box. Scale further down to knees on the box IF you cannot get 10 with feet
-10 wall walks
Muscleup Strength
-Strict Pull-ups, 8×5 (c2b if possible)
Crossfit Total
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
500m row
2 rounds
10 dislocates
8 Goblet squats
12 double kb deadlifts
**You shall warmup each lift BEFORE you begin your Total. You MAY NOT warmup the lifts during your 9 attempts (3 per lift)
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Metcon (No Measure)
ROMWOD any time remaining in class
Diane
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
3:00 bike, conversational pace
2 rounds
10 shoulder press, empty bar
10 box step-ups
4x:20 T-Spine stretch on floor
Pigeon Pose 1:00/side
Take 2-3:00 to warm up each movement and build to deadlift weight
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
OC 11/15/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
2:00 Squat hold
2 rounds
row 300m
15 banded overhead squats
*band is held overhead like a bar for ovhd squat
Metcon (Weight)
Lift (with a partner)
in 14:00 you and a partner find
3rm overhead squat
*Only one person may do their 3RM at once. After P1 completes their 3rd OH Squat, they must hold their barbell overhead until P2 locks out their 3rd OH squat. Score is each athlete’s best 3RM added together.
Metcon (AMRAP – Rounds and Reps)
L2
AMRAP 16
8 Burpee Box Jump Overs 24/20″
12/9 Calorie on AAB
6 Bar Muscle Ups
Metcon (AMRAP – Rounds and Reps)
L1
AMRAP 16
8 Burpee Box Jump Overs 24/20″
12/9 Calorie on AAB
6 Jumping Bar Muscle Ups
*Scale BMU to Pull-ups IF needed
OC 11/14/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
4x:20 T-spine stretch, on wall
3:00 bike, conversational pace
2 rounds
10 Air Squats
12 jumping jacks
6 laps in gym
Metcon (No Measure)
Lift
S-arm Dumbbell snatch; Right then Left
8 @ 15/25#
6 @ 25/35#
4 @ 35/50#
*Right Arm first, then Left
Metcon (Time)
L1 & L2
For time with a partner:
6 laps in gym; then partner does 6 laps
14 Rope Climbs; total
36 Push Ups; each
6 laps in gym; then partner does 6 laps
10 Rope Climbs; total
28 Push Ups; each
6 laps in gym; then partner does 6 laps
6 Rope Climbs; total
20 Push Ups; each
*Rope climbs will scale to rope pull-ups from floor
OC 11/13/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmups
3 Rounds
20 Duck Walk Steps
10 Kip Swings
10 Hanging Scap Squeezes
10 PVC OH Squats
Metcon (AMRAP – Rounds and Reps)
Partner WOD
L2
AMRAP 20
50 Toes to Bar
40 Power Snatch 115/85
150′ Handstand Walk (25′ segments)
40 Squat Snatch 135/95
50 GHD Sit Ups
Metcon (AMRAP – Rounds and Reps)
Partner WOD
L1
AMRAP 20
50 Abmat Situps
40 Power Snatch 75/55
50 Pushups
40 Power Snatch 75//55
50 Abmat Sit Ups
OC 11/12/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
2:00 jog in gym
Couch stretch 2:00/side
2×10 kb swings 53/35
5:00 Teach Turkish Getup
3:00 Teach Rope Climb technique
3:00 Teach and Discuss Proper Rowing technique
Push Jerk (4×6 @ 82.5%)
Metcon (Time)
L2
3 rounds
row 1000m
1400m on AAB
3 rope climbs
Metcon (Time)
L1
3 rounds
row 800m
1000m on AAB
3 rope pull-ups from floor
20.5
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Suggested Warmup
2 rounds
12 Spiderman
10 push-ups
3×2 big kips on rings or pullup bar
2×2 big kips drawing hips high
1×1-3 dips
1k bike moderate pace for heart rate
15 empty bar thrusters
1k row, get comfortable in the seat
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:
40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft
Time cap: 20 min.
Crossfit Games Open 20.5 Masters Scaled (55+) (Time)
For time, partitioned any way:
40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14 / 10 lb ball to 8 ft.
Time cap: 20 min.
11/9/19
Metabolic CrossFit – CrossFit
Sher (Time)
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Rep Rounds for Time
Squat Cleans (3/4 Bodyweight)
x 2 Burpee Pull-ups (Dead Hang)
x 3 Double Unders
Time Cap: 1 hour
Warm-up (No Measure)
Warmup
3:00 bike, conversational pace
3:00 practice burpee pull-ups
3:00 practice double under
5:00 warmup to squat clean weight
OC 11/8/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
row 400m
10 Dislocates
2:00 jog in gym
2x:20 T-spine stretch in wall
50′ duck walk
50′ skip
50′ bear crawl
10 goblet squats
Power Snatch (10×1 @ 85%)
EMOM 10
Metcon (AMRAP – Reps)
L2
AMRAP 6
60 Double Unders
40 Air Squats
20 HSPU
Metcon (AMRAP – Reps)
L1
AMRAP 6
60 Single Unders
40 Air Squats
20 Hand Release Push-Ups
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