Archives

Monthly Archive for: ‘December, 2019’

12/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

:60 Bike (Easy)

1:00/side Ankle stretch w/kb

:60 Bike (Moderate)

1:00/direction Hips circles

:60 Bike (Hard)

1:00 Glute bridges

:60 Bike (Moderate)

1:00 T-Spine stretch on wall

:60 Row (Easy)

1:00 Arm circles, small to big

Metcon (AMRAP – Reps)

Athlete’s Choice

30:00 Bike or Row

or

Skill work:

3 to 5 sets of max unbroken Strict Pull-ups

3 to 5 sets of max strict HSPU

3 to 5 sets of unbroken rope climbs, feet do not touch ground

*L1 will scale Strict Pull-ups to banded strict pull-ups with least amount of assistance. Scale HSPU to feet or knees on box or to 3 wall walks per set. Scale unbroken rope climbs to prone rope pull-ups

12/04/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

3 rounds

:30 static hold on rings

10 air squats

50′ high knees

50′ inchworm

Squat Snatch (6×5)

Every 2 Minutes For 12 Minutes

5 Touch and Go Squat Snatch

Metcon (AMRAP – Rounds and Reps)

L1 & L2

AMRAP 8

30/24 Calorie Row

60 Push Ups

Max Distance DB Farmers Carry in remaining time 50/35s

12/3/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Amrap 6

10 air squats

5 burpees

10 SDLHP, empty bar

Bench Press (3×10)

Build across sets

Metcon (Time)

L1 & L2

400m run

40 medball bearhug lunges 30/20

20 burpee pull-ups

40 medball bearhug lunges 30/20

400m run

*L1 scale down reps by 10 medball…and 5 burpee…

12/2/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

100/70 cal on AAB

Deadlift (4×16)

1×6@62.5%

1×5@72.5%

1×4@82.5%

1×1@92.5%

Touch and Go

Metcon (AMRAP – Reps)

L2

AMRAP 1:30 x 3

Thruster Plus* Ladder 95/65lbs

Rest 3:00

*Rep 1 is a thruster, Rep 2 is a thruster plus a push press, Rep 3 is a thruster plus 2 push press, and so on adding 1 push press to each rep as you go. Sets do not have to be unbroken

Metcon (AMRAP – Reps)

L1

AMRAP 1:30 x 3

Thruster Plus* Ladder 75/55

Rest 3:00

*Rep 1 is a thruster, Rep 2 is a thruster plus a push press, Rep 3 is a thruster plus 2 push press, and so on adding 1 push press to each rep as you go. Sets do not have to be unbroken