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Phase 1 Week 1

Metabolic CrossFit – CrossFit

**** New Phase ****
Every New Cycle or New Phase is a great time to bring friends and get them welcomed into our family.

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Warm-up (No Measure)

Weakness Warmup

Row 2,500m

Metcon (Time)

L2

4 Rounds

Run 400m

25 GHD Sit Ups

30 KB Snatch 53/35

Rest 2:00

Metcon (Time)

L1

4 Rounds

Run 400m

25 Abmat Sit Ups

30 DB Snatch 35/25

Rest 2:00

Metcon (No Measure)

Grunt work

*Strict pull-up

-1 max set: if less than 3 then use band.

Then complete 20 strict banded pull-ups

-Scap Squeezes, 4×10 hanging from the bar activate your scapula

*HSPU

-1 max set: Scale this by elevating feet onto pox and getting into a tripod position close as you can get to the box. Scale further down to knees on the box IF you cannot get 10 with feet

-10 wall walks

Muscleup Strength

-Strict Pull-ups, 8×5 (c2b if possible)

Crossfit Total

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

500m row

2 rounds

10 dislocates

8 Goblet squats

12 double kb deadlifts

**You shall warmup each lift BEFORE you begin your Total. You MAY NOT warmup the lifts during your 9 attempts (3 per lift)

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Metcon (No Measure)

ROMWOD any time remaining in class

Diane

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3:00 bike, conversational pace

2 rounds

10 shoulder press, empty bar

10 box step-ups

4x:20 T-Spine stretch on floor

Pigeon Pose 1:00/side

Take 2-3:00 to warm up each movement and build to deadlift weight

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

OC 11/15/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 Squat hold

2 rounds

row 300m

15 banded overhead squats

*band is held overhead like a bar for ovhd squat

Metcon (Weight)

Lift (with a partner)

in 14:00 you and a partner find

3rm overhead squat

*Only one person may do their 3RM at once. After P1 completes their 3rd OH Squat, they must hold their barbell overhead until P2 locks out their 3rd OH squat. Score is each athlete’s best 3RM added together.

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 16

8 Burpee Box Jump Overs 24/20″

12/9 Calorie on AAB

6 Bar Muscle Ups

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 16

8 Burpee Box Jump Overs 24/20″

12/9 Calorie on AAB

6 Jumping Bar Muscle Ups

*Scale BMU to Pull-ups IF needed

OC 11/14/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

4x:20 T-spine stretch, on wall

3:00 bike, conversational pace

2 rounds

10 Air Squats

12 jumping jacks

6 laps in gym

Metcon (No Measure)

Lift

S-arm Dumbbell snatch; Right then Left

8 @ 15/25#

6 @ 25/35#

4 @ 35/50#

*Right Arm first, then Left

Metcon (Time)

L1 & L2

For time with a partner:

6 laps in gym; then partner does 6 laps

14 Rope Climbs; total

36 Push Ups; each

6 laps in gym; then partner does 6 laps

10 Rope Climbs; total

28 Push Ups; each

6 laps in gym; then partner does 6 laps

6 Rope Climbs; total

20 Push Ups; each

*Rope climbs will scale to rope pull-ups from floor

OC 11/13/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmups

3 Rounds

20 Duck Walk Steps

10 Kip Swings

10 Hanging Scap Squeezes

10 PVC OH Squats

Metcon (AMRAP – Rounds and Reps)

Partner WOD

L2

AMRAP 20

50 Toes to Bar

40 Power Snatch 115/85

150′ Handstand Walk (25′ segments)

40 Squat Snatch 135/95

50 GHD Sit Ups

Metcon (AMRAP – Rounds and Reps)

Partner WOD

L1

AMRAP 20

50 Abmat Situps

40 Power Snatch 75/55

50 Pushups

40 Power Snatch 75//55

50 Abmat Sit Ups

OC 11/12/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 jog in gym

Couch stretch 2:00/side

2×10 kb swings 53/35

5:00 Teach Turkish Getup

3:00 Teach Rope Climb technique

3:00 Teach and Discuss Proper Rowing technique

Push Jerk (4×6 @ 82.5%)

Metcon (Time)

L2

3 rounds

row 1000m

1400m on AAB

3 rope climbs

Metcon (Time)

L1

3 rounds

row 800m

1000m on AAB

3 rope pull-ups from floor

20.5

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Suggested Warmup

2 rounds

12 Spiderman

10 push-ups

3×2 big kips on rings or pullup bar

2×2 big kips drawing hips high

1×1-3 dips

1k bike moderate pace for heart rate

15 empty bar thrusters

1k row, get comfortable in the seat

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

11/9/19

Metabolic CrossFit – CrossFit

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Sher (Time)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Rep Rounds for Time

Squat Cleans (3/4 Bodyweight)

x 2 Burpee Pull-ups (Dead Hang)

x 3 Double Unders

Time Cap: 1 hour

Warm-up (No Measure)

Warmup

3:00 bike, conversational pace

3:00 practice burpee pull-ups

3:00 practice double under

5:00 warmup to squat clean weight

OC 11/8/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

row 400m

10 Dislocates

2:00 jog in gym

2x:20 T-spine stretch in wall

50′ duck walk

50′ skip

50′ bear crawl

10 goblet squats

Power Snatch (10×1 @ 85%)

EMOM 10

Metcon (AMRAP – Reps)

L2

AMRAP 6

60 Double Unders

40 Air Squats

20 HSPU

Metcon (AMRAP – Reps)

L1

AMRAP 6

60 Single Unders

40 Air Squats

20 Hand Release Push-Ups

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