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5/21/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

50′ walking lunge

50′ Bear Crawl

50′ Inchworm

:20 Hip circles

:20 Good Morning empty bar

:20 bent over barbell row

AMRAP 4

12 Russian Swings, light kb

12 Lateral Goblet Squats, light kb

200m Row

Metcon (No Measure)

Snatch Warmup

Pause High Hang Snatch 4×3

:02 pause

Weight is 40-60% of your 1rm

Hang Snatch (6×2)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

(Heavier than last week)

*More Options:

Use less weight than prescribed percentages

Metcon (4 Rounds for reps)

12:00 (count reps in each round)

3:00 Max Rep KB Snatch 53/35

3:00 Max Burpees to 6″ Target

3:00 Max Rep KB Snatch

3:00 Max Burpees to 6″ Target

*More Options:

Lighter KB for Snatch

Shorter rounds

5/20/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

500m Row

20 HS Shoulder Taps from down dog

10 Box step-ups

Metcon (No Measure)

Strength Prep

Back Rack Lunges

3×10 (5 each side)

AND

Deficit Push Ups 2″ (10# plate)

3×12

*More Options:

Remove Deficit on Push Ups

Bench Press (5×5)

Grip how you shoulder press

5×5 @ 80% of 5RM (you found this last week)

*More Options:

Take 5% off your Bench Press numbers if the sets are too aggressive

Metcon (Time)

10-8-6-4-2-4-6-8-10

Handstand Push Ups

Overhead Squats 115/75

*More Options:

Less total reps on either or both movements

Push Ups instead of HSPU

Lighter OHS

5/18/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

10 Dislocates

100′ Bear crawl

10 Bent over row; pvc

100′ walking lunge

3 Rounds; PVC, PVC, empty bar

12 Shoulder Press

15 Russian KB Swings; light

18/10 Calories on AAB

Hang Clean (6×3)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Jerk the last rep

Metcon (Time)

3 Rounds

15 Deadlift 225/155

50′ HS Walk

15/12 Calorie Row

(12 Minute Cap)

*More Options:

Lighter Deadlift weight

5 Wall Walks instead of HS Walk

5/17/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

AMRAP 5

8 Squat Snatch; pvc

Run 200m

6 Ring rows

Run 200m

Metcon (No Measure)

Box Squat

3×10 @40%

then,

Glute-Ham Raises

3×6

*More Options:

Hamstring Curls w/ band instead of GHR

Metcon (Time)

4 Rounds

8 Squat Snatch 115/75

Run 200m

2 Rope Climbs

Run 200m

(14 Minute Cap)

*More Options:

Lighter Snatch weight

5x Pull Ups instead of Rope Climbs

5/16/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 rounds

20/12 Calories on AAB

20 Alt Jumping Lunges

10 Strict Ring Dips

Metcon (No Measure)

Strength Work; Odd Object

DBall/Sandbag Lunges 90/50

4×6 (3 each leg)

*1 rep is one forward lunge AND one back lunge on the same leg

then,

Plank Hold

4 Rounds

:30 on / :30 off

*More Options:

Utilize the 100# sandbag by he coaches bars, the 90 or 50# Dballs, the Titan sand bags, or a 45/35# plate.

Pull your belly button to your spine and maintain a tight position in the Plank

Metcon (Time)

6 Rounds

6 Power Cleans 135/95

8 Chest to Bar Pull Ups

10/6 Calories on AAB

(15 Minute Cap)

*More Options:

Lighter Power Cleans

Regular Pull Ups

Row instead of Bike

5/15/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Metcon (Time)

Murph Prep 6pm

Half Murph

800m Run

50 pull-ups

100 Push-ups

150 Air Squats

800 m run

*wear a vest if you have one or so desire

5/14/19

Metabolic CrossFit – CrossFit

—- News —-
This weekend, May 18, 2019 we are moving the rig.
All of the help we can get would be amazing, plus make it go
that much quicker.

Murph is May 27 @ 9am
Murph after party is at Peter’s. Check your email and board for
all the details

—-

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Warm-up (No Measure)

Warm Up

:20 Down dog hold

:20 lunge hold, each side

:20 cossack squats

w/PVC:

3 Power Position (high hang no dip) Muscle Snatch

1 Pause Ovhd Squat (:02sec)

3 Power Position (high hang with Dip) Muscle Snatch

1 Pause Ovhd Squat (:02sec)

2 Rounds; PVC, empty bar

1k Bike

15 Banded Good Mornings

10 Light Snatch Balance

High Hang Snatch (4×3)

*yes, squat

40-60% of 1rm

Drop and Reset

Metcon (Weight)

Every 2:00 for 12:00

3 Hang Snatch @ 70%+

*yes, squat

Drop and Reset each rep

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Air Squats

10 Toes to Bar

100′ DB Farmer’s Carry 70/50s

*More Options:

Air Squat to a medball

Goblet Squats w/ DB

Lighter Farmers Carry

Metcon (AMRAP – Rounds and Reps)

Competition WOD

AMRAP 12

12 Alternating Pistols

12 Toes to Bar

120′ DB Farmer’s Carry 70/53

Metcon (Calories)

6pm Grunt Work

30:00 Bike

5/13/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

AMRAP 4

:30 Banded Glute Activation (banded air squats)

10 Push Ups

250m Row

*make sure to drive the knees out as you squat

Back Squat (5×5)

@70%

*More Options:

Take 5% off your Back Squat numbers if the sets are too aggressive

Bench Press (1×5)

Find 5RM

*Press Grip Bench Press. Use the same grip you use for your shoulder press on Friday

Metcon (Time)

4 Rounds

12 Burpee Box Step Overs 24/20″

15 HSPU

75 Double Unders

(14 Minute Cap)

*More Options:

Lighter DBs

Push Ups instead of HSPU

1x Single Unders

Metcon (Time)

Competition WOD

4 Rounds

20 DB Burpee Box Step Overs 24/20″ 50/35s

15 HSPU

100 Double Unders

*More Options:

Lighter DBs

Push Ups instead of HSPU

1x Single Unders

5/11/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

:20 down dog

:20 hollow rock

:20 plank

200m run

50′ bear crawl

50′ Inchworm

50′ walking lunge

50′ banded side shuffle

Metcon (Time)

40 DB Thrusters 50/35

40/24 Calories on AAB

(6 Minute Cap)

*More Options:

Lighter DBs

Use Rower

Metcon (No Measure)

Snatch Practice (20:00)

5/10/19 Test Week Day 5

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

2 Rounds

20 Good Mornings, half PVC half empty bar

15 Ring Rows

1k Bike

Shoulder Press (1×3)

Find 3RM Strict Press

Metcon (Time)

3 Rounds

8 Bar Muscle Ups

12 Shoulder to OH 135/95

16 Bar Facing Burpees

(12 Minute Cap)

*More Options:

Less Bar Muscle Ups

2x Chest to Bar instead of BMU

Lighter Shoulder to OH

Metcon (Calories)

Or

Max Calories on Rower

4:00 on

4:00 off

3:00 on

3:00 off

2:00 on

2:00 off

1:00 on

Score is total Calories

*More Options:

Use any machine for similar time and effort

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