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12/11/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

1:00 Wall Sit

Run 400m

10 burpees

Run 400m

1:00 Wall Sit

Squat Clean (6×4)

Every 2min on the minute for 12:00

4 Touch and Go Squat Cleans

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 8

25/18 Calorie AAB

25 Chest to Bar Pull Ups

15 Devil Press 35/25

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 8

20 bar facing burpees instead of AAB

25 Jumping Chest to Bar Pull Ups

15 Devil Presses 25/15

12/10/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

5 jumping pull-ups

10 hand release push-ups

15 air squats

3:00 work on medball cleans

-focus in quality setup and full extension with the shrug before the clean

Couch Stretch 2:00/side

Warmup strict press

Shoulder Press (3×10)

Build across sets

Metcon (AMRAP – Rounds and Reps)

L2

Amrap 13

10 Clean and jerk 115/75

20 wallballs 20/14

30 double unders

Metcon (AMRAP – Rounds and Reps)

L1

Amrap 13

10 Clean and jerk 95/65

20 wallballs 20/14

30 single unders

12/9/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

2k Row

*easy pace, but within 10min

Specific Warmup

-Take 10:00 to warmup your Deadlift to 65% of 1RM.

– IF you don’t have a 1rm, then you have 10:00 to find it, then proceed with the strength portion.

**Before starting Fran, take 5:00 to warmup thrusters and Pull-ups

3×5 clean, empty bar (add weight until your Fran weight

3×5 push press, empty bar (add weight until your Fran weight

3×5 kip, kip with high pull, kipping pull-up

Deadlift (4×16)

1×6@65%

1×5@75%

1×4@85%

1×1@95%

Touch and Go

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Karen

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

5 burpees

100′ skip

100′ back pedal

5 burpees

100′ side shuffle

100′ Bear crawl

5 burpees

400m run

Metcon (No Measure)

Accessory Work (before metcon)

Barbell Curl, empty

3×10

Abmat Medball Passes with a partner 20/14

4×15

Weighted Front Squat Holds 115/85

:20 x 5

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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

1130/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

1:00 skip

10 wall squats

1:00 jog

10 wall squats

10 dislocates

10 behind the neck press, empty bar

10 good morning, empty bar

Couch Stretch 2:00/side

T-spine: Childs pose :45/side

Metcon (AMRAP – Reps)

Every 5:00 for 20:00

:30 max Cal spring on AAB

20 push-ups

Rest remaining time until next 5:00 begins

11/29/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

500m row

600m bike

Metcon (3 Rounds for reps)

Lift

AMRAP 1:00

Max rep Power Snatch 60%

rest 3:00

AMRAP :90

Max rep power snatch 70%

Rest 3:00

AMRAP 2:00

Max rep Power Snatch 80%

Metcon (AMRAP – Reps)

EMOM 2:00

Row 11/8 cal

4 thrusters 95/65

*Add 4 thrusters each round until unable to complete reps in 2:00

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