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30 for 30

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10min to complete

50′ High knees

50′ Butt kickers

50′ Carioca

50′ Bear Crawl

50′ Walking lunge

10 standing plate flys (10-25# plate in each hand)

800m Run

Metcon (No Measure)

No more than 10 min in this section

Lifting

10-8-6

Deadlifts

Use a light warmup weight for the set of 10, then a moderate weight for your set of 8, then a heavy weight, preferrably around 75% of 1rm for the set of 6. The weight used in the set of six will be your metcon weight.

Metcon (Time)

B1.

7min cap

8-6-4-2

KB thrusters 53/35

3 Deadlifts between each set of kb thrusters *use your 6 rep weight from Lifting

2min rest

B2.

6min cap

8-6-4-2

Wallballs 20/14

Burpees

3min rest

***Surprise***

Annie

50-40-30-20-10

Double Unders

Sit-ups

*18min cap

*3:1 for the single unders

Score: Total time for B1 and B2

Snake Bite

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Spidermans

50′ Duck Walk

5 Push-up to Down Dog

5 Side Lunges/leg

10 air squats

10 PVC Pass Throughs

10 PVC Overhead Squats on the wall

1 minute squat hold

1 minute child’s pose

Metcon (Time)

Option A:

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

Metcon (Time)

Option B:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Pull-ups

Metcon (Time)

Option C:

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups

Extra!

Your Choice:

50-40-30-20-10

Double Unders or Sit-ups

Anchored Down

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 minutes

1:30 Easy Row

5 Push-up to Down Dog

:60Medium Row

50′ Spidermans

:30 Faster Row

:15 Samson/leg

Pigeon Pose–1 min/leg

Couch Stretch–1 min/leg

Metcon (AMRAP – Reps)

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Burpees over Rower

Score is slowest round.

Extra!

4 Giant Sets (each set is unbroken)

Max Effort L-Sit Hold (rings)

20 Weighted Hip Extensions (35/25)

Rest 1:30 between sets.

Double Crossed

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:30 Lateral Hops over barbell

5 Push-up to Down Dog

:30 Front to Back Hops over barbell

50′ Spidermans

:30 Single Unders

:30 Samson

Wrist Stretch–:30

Ankle Stretch–:30/ankle

Front Rack Stretch–:60

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

-Then-

2 Strict Press

2 Push Press

-Then-

4 Push Jerks

-Then-

3 Clean and Jerks

Weightlifting

Go every 90 seconds

On the 1:30 for 7 Sets:

Snatch Pull

Hang Snatch High Pull

2 Power Snatches

2 Overhead Squats

Technique over weight today. The weight should not exceed 50% of your 1 RM

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (115/80)

30 Double Unders After Each Set
Double Under Subs:

:30 DU attempts

60 Single Unders

Lava Run

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Run 200 Meters

Quad Stretch

Samson Stretch

Side Lunge (5/side)

5 Knee to Chest

50′ Toy Soldiers

50′ Duck Walk

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ High Knees

50′ Butt Kicks

50′ Skip for Height

50′ Skip for Distance

3 Air Squats + Broad Jump

Complete 5 of each barbell movement

10 PVC Pass Throughts

Pigeon Hold–1 minute

Squat Hold–1 minute

Metcon (Time)

For Time:

800 Meter Run

50 Overhead Squats (45/35)

800 Meter Run

50 Thrusters (45/35)

800 Meter Run

50 Front Squats (45/35)

Slasher

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 minutes to complete:

:30 Seconds

Easy Bike

Easy Row

Active Spidermans

:20 Seconds

Medium Bike

Medium Row

Push-up to Down Dog

:15 Seconds

Faster Bike

Faster Row

Air Squats

Ankle Foam Rolling – :30sec

Ankle Stretch – :30sec

Wrist Stretch –:30 sec

Tempo Front Squats (EMOMx10)

6 seconds down, pause 1 second at the bottom–try to beat your score from last week

Metcon (AMRAP – Reps)

AMRAP 13:

50 Dumbbell Snatches (50/35)

40 Burpees

30 Toes to Bar

20 Kipping Handstand Push-ups

Extra!

27-24-21-18-15-12-9:

Calorie Row

Rest 1 Minute Between Efforts

Tiger Blood

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10min

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

Side Shuffle

High Knees

Butt Kickers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Warm-up (No Measure)

2min

Front Rack Stretch – 1 Minute

Wrist Stretch – :30 Seconds

Childs Pose – :30 Seconds

3 Pos Power Clean + Split Jerk (15min)

Build to a Heavy Complex

3-Position Power Clean + Split Jerk

Metcon (Time)

“Tiger Blood”

3 Rounds For Time:

10 Clean and Jerks (135/95)

400 Meter Run

Smooth Criminal

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:30 Seconds

Med-ball Foot Taps

Knuckle Drags

Active Spidermans

:20 Seconds

Single Unders

Air Squats

Med-ball Deadlifts

:15 Seconds

Double Unders

Med-ball Front Squats

Med-ball Push Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (12min)

Heavy Set of 3
The goal here is to pull a heavy barbell off the ground with good form, which also prepares athletes for the deadlifts to come within the metcon.

Athletes will have 12 minutes to build to a heavy triple.

Metcon (AMRAP – Reps)

“Smooth Criminal”

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)
Weight on the deadlift in “Smooth Criminal” should be something that athletes could complete unbroken when fresh, and in a maximum of 3 sets every round.

Killer B’s

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes

:60 Easy Bike

50′ Spidermans

:45 Medium Bike

5 Push-up to Down Dog

: 30 Faster Bike

10 Air Squats

10 PVC OHS on the wall–slow and controlled with perfect form

Build up to heaviest OHS weight

Back Squat (15 Minutes)

10 Reps @ 76%

8 Reps @ 81%

6 Reps @ 85%

4 Reps @ 89%

2 Reps @ 94%

Rest 2 minutes between sets.

Metcon (4 Rounds for reps)

AMRAP 3:

21 Lateral Barbell Burpees

21 Overhead Squats (75/55)

Max Calorie Row

-rest 3 minutes-

AMRAP 3:

18 Lateral Barbell Burpees

18 Overhead Squats (95/65)

Max Calorie Row

-rest 3 minutes-

AMRAP 3:

15 Lateral Barbell Burpees

15 Overhead Squats (115/80)

Max Calorie Row

-rest 3 minutes-

AMRAP 3:

12 Lateral Barbell Burpees

12 Overhead Squats (135/95)

Max Calorie Row

Mixed Bag

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes

200 Meter Run

:30 Quad Stretch

:30 Samson

:60 Front Rack Stretch

10 Knee to Chest

10 Side Lunge (5/leg)

50′ Solider Kicks

50′ Duck Walk

50′ Spiderman

50′ Inchworm

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle/side

50′ High Knees

50′ Butt Kickers

3 of each barbell movment

Skill Work

On the Minute x 10

20 Double Unders + 1 Clean and Jerk

Athlete’s choice – Power or Squat. Build in weight.

Metcon (Time)

Teams of 3

For Time (25:00 Cap):

400m Sandbag run (60/40)

100 Deadlifts (155/105)

400m Sandbag run (60/40)

80 Hang Power Cleans (155/105)

400m Sandbag run (60/40)

60 Front Squats (155/105)

400m Sandbag run (60/40)

40 Push Jerks (155/105)

400m Sandbag run (60/40)

20 Clusters (155/105)

Team runs with a single 60/40 sandbag.

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