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Chuck & Emily’s Wedding Workout

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

500m row

50′ Inchworm (stand all the way up, and yes pushup)

15 air squats

50′ side shuffle

10 air squats

50′ Bear Crawl

5 air squats

50′ Rerverse walking lunge

Full class Slamball train

Metcon (AMRAP – Rounds and Reps)

Chuck & Emily’s Wedding Workout

AMRAP 7min

:31sec bike Sprint

17 Pushups

rest 2min

AMRAP 9min

29 cal row

18 kb swings 53/35
The two AMRAPS represent the years Chuck and Emily have been together.

The first AMRAP is 7min of 31seconds of bike sprints and 17 pushups which is the date Chuck proposed, 7/31/17.

The second AMRAP of 9min has 29 calories row and 18 kb swings which represents the date, 9/29/18 they will be married.

9/21/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 meter easy row

10 push up to down dog

200 meter moderate row

50′ active samson

200 meter fast row

50′ spiderman

With Dumbells

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

Warm up front squat

Front Squat

20 Minutes to complete:

2×4 @ 70%

2×3 @ 75%

2×2 @ 80%

Metcon (Time)

3 Rounds For Time:

27/21 Calorie Row

21 Pull-ups

15 Burpee Box Jump Overs

MFT 1543

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3:00 Bike, easy pace

10 Cosack Squat

10 Reverse walking lunges

10 PVC Good Morning

10 Glute Bridges

3x:20 Double under, :10 rest between each :20

3:00 Bike, easy Pace

Rope Climb Practice (1×1)

12min to work on Rope climbs

Metcon (Time)

3 Rounds

25 Wallballs 20/14lbs

2 Rope Climbs

75 Double Unders

Rx+: Legless Rope Climbs

Scale 1:1 single-to-double unders

Dead Meat

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 calorie row

50′ butt kicks

50′ high knees

50′ active Samson

50′ skip for distance

50′ skip for height

50′ side shuffle

25′ inchworm

25′ spidermans

25′ toy soldiers

25′ duck walk

:60/side pigeon pose

:45 child’s pose

Warm-up to deadlift weight

Metcon (Time)

40 Minute Time Cap

1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)

800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)

400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)
If you are unable to run a mile sub 10 minutes; scale distance

If you are unable to consistently string double unders together scale number of reps or 2:1 single unders

Deadlift should be a weight you could do 20+ unbroken when fresh

9/18/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 meter run

10 Shoulder Passes

10 KB Swings

10 KB Deadlifts

200 meter run

:20 Handstand hold

10 Good mornings

10 banded air squats

:30 Couch stretch/side

Banded Shoulder Stretches

Deadlift warm-up

Tempo Deadlift (7×3)

Regular pull off ground, 5 second negative.
Go every 2:30 minutes

Metcon (Time)

For Time (20 minute time cap):

200 Meter Run, 21 Deadlifts (225/155)

200 Meter Run, 18 Strict Handstand Push-ups

200 Meter Run, 15 Deadlifts (225/155)

200 Meter Run, 12 Strict Handstand Push-ups

200 Meter Run, 9 Deadlifts (225/155)

200 Meter Run, 6 Strict Handstand Push-ups

E-Brake

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

200 meter run

25′ Inchworms

25′ Walking Samson

10 Shoulder Passes

10 Good Mornings

10 Pause Squats with plate

10 Cal Row

-Then-

Banded hip stretches

Back Squat (3×9)

15 minutes to complete 3 sets of 9 back squats at 64-68-72%

Metcon (Time)

3 Rounds For Time:

400 Meter Run

20 Dumbbell Snatches (50/35)

20/15 Calorie Row

9/15/18

Metabolic CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

40 Chest to Bar Pull-Ups

50 Barbell-Facing Burpees

60 Thrusters
Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/80

Round 4 – 135/95

Round 5 – 155/105 (AMRAP in time remaining)

Boat Race

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200m Easy Row

5 Push-up to Down Dog

200m Medium Row

50′ Spidermans

200m Faster Row

:30 Samson Stretch/leg

50′ bear crawl

50′ side shuffles

50′ burpee broad jumps

:30 Ankle Stretch/ ankle

Strength

Alternating On the Minute x 10 (5 Rounds):

Even Minutes – 3-Position Squat Clean

Even Minutes – 2 Push Jerks + 1 Split Jerk

Metcon (Time)

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds.

Starting Strength Intervals

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup 10min

3 steady rounds

50′ back-rack PVC walking lunge

100m run

50′ side shuffle

100m run

then,

3 rounds (empty bar)

1 power clean-1 thruster-1 back squat

*do not drop the bar

Metcon (3 Rounds for weight)

In a 20min window

3×10 Zercher squat

*rest 90 sec between sets

then,

3×6 kb situps

*rest :90 sec between sets

then,

3×3 back squats 85%

*rest 2:00 between sets

*If Zercher Squat is new for you, then don’t go overly heavy as it may feel uncomfortable.Similar to the back squat you will sit a little more in the heels and work to keep your chest high and eyes forward.

*kb sit-ups are performed with the kb against your chest. It IS NOT required to touch it to your feet or above your head. You can go heavier here if you want.

*Hit full depth on your back squats. No bounce, no pause, stay consistent and fluid the entire movement.

Metcon (AMRAP – Rounds and Reps)

AMRAP 23

8 clean and jerk 135/95

12 pull-ups

rest 2min

*This workout changes whether you handle each round fast, moderately, or slowly. Perform your 20 reps and take a 2min rest

9/12/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400m run

:60 Ankle Stretch/side

:30 Chest Stretch/side

10 PVC OHS on Wall

10 Box Jumps

:30 Hollow Rock Hold

10 Strong Kips–activating lats–arms should not bend

5 TTB

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30 Calorie Row

Extra!

Midline Conditioning

3 Rounds For Time:

100 Double-Unders

25 GHD Sit-ups

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