4/20/2018

4/20/2018

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

15 Minutes to Complete:

200m Easy Row

5 Push-up to Down Dog

200m Medium Row

:30 Samson

200m Faster Row

50′ Spidermans

Then:

:30 Ankle Stretch

:60 Chest Stretch

:60 Hip Bridge

Then:

100 Meter Row

10 Deadlifts (Lighter Weight)

5 Lateral Barbell Burpees

100 Meter Row

5 Deadlifts (Workout Weight)

5 Lateral Barbell Burpees
Ankle Stretch: Place the foot at an angle against a post on the rig, bringing the chest as far forward as possible to stretch out the calf.

Chest Stretch: Lay on your chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Alternate between sides for one minute, focusing on breathing, before switching.

Hip Bridge:Lay flat on your back with feet hip width and knees at 90 degrees. Send the hips upward by driving through the mid foot. Squeeze the glutes hard before controlling the descent back down. One minute nice and controlled.

Deadlift

10 minutest to establish a set of 2 heavy deadlifts

Deadlift

10 minutes to complete 3×7 at 80% of today’s 2RM

Metcon (Time)

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Barbell-Facing Burpees

Metcon (No Measure)

6pm Weightlifting

Warmup on the whiteboard

Snatch 7×3

*% of 1rm: 40, 50, 60, 70, 80, 80, 80

Ovhd Squat 4×3

*% of 1rm: 50, 60, 70, 75

Push Jerk 5×3

*% of 1rm: 50, 60, 70, 75

Front Squat 5×3

*% of 1rm: 50, 60, 70, 75

Accessory

2xME standing plate flys 15/10

2×6 Seated Good Morning 45/35

2×6 Bulgarian split squat 45/35

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