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Monthly Archive for: ‘November, 2019’

OC 11/7/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness warmup

4k bike, easy pace

Front Squats (3×6 @ 82.5%)

Metcon (Time)

L2

2 rounds

30 wallballs 20/14

20 bar facing burpees

10 Medball cleans over shoulder 30/20

rest 4:00 between rounds

Metcon (Time)

L1

2 rounds

20 wallballs 20/14

15 bar facing burpees

10 medball clean over shoulder 20/14

Rest 4:00 between rounds

OC 11/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 Dragon Pose/side, then:

Primer

2 Rounds

Run 100m

6 Power Clean and Push Press; empty bar

12 Jumping Lunges

Squat Snatch (7×1 )

1 @80%

1@85%

4×1 @90%+

1 @80%

Metcon (Time)

L1

25/18 Calorie AAB

25 Push Ups

25 DB Box Step Overs 35/25 to 24/20

25 Scaled HSPU from Box

25 Back Rack Walking Lunge Steps 105/75

Scale ALL reps to 15 IF needed

Metcon (Time)

L2

25/18 Calorie AAB

25 Push Ups

25 DB Box Step Overs 50/35 to 24/20″

25 HSPU

25 Back Rack Walking Lunge Steps 135/95

OC 11/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

1:00 Bear Crawl

2:00 jog in gym

10 walking lunges

10 behind the neck press, empty bar

10 Good Mornings

Push Jerk (4×6 @80%)

Metcon (AMRAP – Reps)

L1 & L2

*grab a partner for spotting IF you need or utilize Dumbbells instead of barbell

AMRAP 16

Row 600m

40 Bench Press

Row 500m

30 Bench Press

Row 400m

20 Bench Press

Row 300m

10 Bench Press

*SCALE weights to what you can perform this many reps!

**Suggested weights are as follows: 75/55, 115/75, 155/105, 195/125

20.4

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Suggested Warmup

3:00 on AAB, increase speeds each minute

20 lunges

2:00 wall squats

Couch Stretch 2:00/side

Ankle Stretch w/kb 1:00/side

3 rounds

5 burpee box jumps

5 squat clean thrusters 95/65

Take 8:00 warmup Clean to a weight about 85% of what you plan to hit

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 155 / 105 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 125 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

11/2/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

50′ high knees

50′ butt kickers

200m row

50′ skip

50′ reverse lunge

200m bike

50′ carioca

50′ cartwheel

Metcon (Time)

In teams of 2

Each partner will row

100m, 200m, 300m, 400m, 500m

*Partners alternate

Rest 2:00

Then Each partner will bike

200m, 400m, 600m, 800m, 1000m

*Partners alternate

Rest 2:00

Then Each partner will run

200m, 400m, 600m, 800m, 1000m

*Partners alternate

OC 11/1/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

row 300m

10 dislocates

10 pushup to down dog

10 jumping jacks

3×5 Dip+dip+pull-up

3 reps- from Power Position

-Stand and shrug (extended onto toes, knees extended, hips extended)

-High Pull (extended onto toes, knees extended, hips extended)

-Power Snatch

Power Clean and Jerk (10×1 @85%)

EMOM

Metcon (AMRAP – Reps)

L1 & L2

AMRAP 9

8 Hang Power Snatch 95/65

4 Bar Muscle Ups

7 50′ Shuttle Sprints

*L1 scale the bar muscle-ups to jumping from a box or banded or down to pull-ups if needed

Metcon (No Measure)

ROMWOD full length remainder of class

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