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2/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

8:00 run

Metcon (AMRAP – Reps)

Strength

Back Squat “Die Set”

Choose a weight you believe you can hit for 8-12 reps

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working set aka Die Set:

Max effort reps at chosen weight. If you get over 15 reps, you went too light.

*Enter weights in notes

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

2/4/2019

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Primer (6:00)

3 Rounds

300m row

15 V-Ups

Metcon (Time)

for Time

3 Rounds

1:20 Bike, moderate to sprint

25 Push Jerk 155/105

25 Deficit Push Ups 2″ (on a 15 or 25# plates)

Metcon (AMRAP – Reps)

Interval

Every 3 Minutes for 15 Minutes

50′ Dumbbell Front Rack Lunge 50/35

12 Dumbbell Thrusters 50/35

12 Toes to Bar

*Each 3:00 begin again. No picking up where you left off if you don’t finish a round. If you finish a round, then rest remainder until next 3:00 begins.

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Week 2

Open Gym (HSPU & Pull-up Program

HSPU:

20 Handstand Pushups

*As few sets as possible. Scale accordingly like week 1

Push Press x 3 max sets

*65% bodyweight, rest 2-3:00 between sets. Focus on hip drive

Strict Pull-up:

2/2/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

50′ walking lunge

100′ side shuffle

50′ Bear Crawl

100′ jog

10 Dislocates

10 Pvc high pulls

10 behind the neck press, snatch grip

10 push-ups

Metcon (AMRAP – Reps)

In 25 minutes

1:00 Max Cal Row

1:00 kb swings, 53/35

1:00 10m sprints

1:00 Max knees to elbows

1:00 rest

2/1/19

Metabolic CrossFit – CrossFit

—- New Cycle —-

This Cycle will prepare and lead us into the first weekend of the Open.

—- New Athletes —-

Fundamentals
Offered Every other Saturday
Schedule with Cathy

—- Open Gym —-

Weekdays at 6pm, Saturday at 10am
Work on a missed WOD or attack a weakness

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Warm-up (No Measure)

Weakness Warmup

4x400m run

*try to maintain a pace withing 3-5sec of initial run

Metcon (3 Rounds for reps)

Oly

Squat Clean

Build to Heavy Single (not a PR)

Then,

3 Rounds, Not for time

Max Hang Squat Cleans @ 70%

Bar Facing Burpees*

*Subtract number of Squat Cleans from 40, and complete that many Bar Facing Burpees for your rest period.

**Score the amount of reps you complete of Hang Squat Cleans @ 70%. Also Enter the heavy single weight in the notes

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

100 Double Unders

10 Db Burpee Box Overs 24/20 50/35

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Open Gym (HSPU and Pull-up Program)

HSPU:

Strict Press x 4 max sets

*50% bodyweight; rest 2-3:00 between sets. Standing. Looking for 10+ reps

Handstand Hold x 3 max duration sets

*maintain a strong hollow position “squees the butt, squeeze the gut.” Rest as needed between sets

1/31/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Dislocates

10 wall squats

10 walking lunges

10 behind the neck press, clean grip

Primer

AMRAP 3 Minutes

15 Calorie Bike

15 Burpees

Metcon (Time)

Strength

Front Squat

for Time

5×8 @ 70%

Rack and Unrack each set

*Enter weight in notes

Metcon (3 Rounds for time)

Every 5 Minutes for 15 Minutes

30 Wallballs 30/20

3 Rope Climbs

Max effort bike in remaining time

No Rest

*Score is time is takes to complete wallballs and rope climbs. Do not include bike time

1/30/19

Metabolic CrossFit – CrossFit

—- New Cycle —-

This Cycle will prepare and lead us into the first weekend of the Open.

—- New Athletes —-

Fundamentals
Offered Every other Saturday
Schedule with Cathy

—- Open Gym —-

Weekdays at 6pm, Saturday at 10am
Work on a missed WOD or attack a weakness

View Public Whiteboard

Warm-up (No Measure)

Warmup

10 Dislocates, PVC

10 Pushups

10 Side bends, PVC overhead

10 Overhead squats, PVC

Primer

20 Shoulder Taps, either in handstand hold, or on box (scale to HSPU ability)

15 behind the neck press, empty bar, snatch grip

5:00 bike, moderate pace

Metcon (Time)

Oly

Snatch

for Time

20 Snatch @ 70% 1RM

Rest 3:00

15 Snatch @ 75% 1RM

Rest 3:00

10 Snatch @ 80% 1RM

*Percentages based on 1RM Power Snatch

Snatch reps can be Power, Squat, or a mix of both

*Enter weights in notes

Metcon (Time)

Metcon

for Time

4 Rounds

Row 500/450

21 Dumbbell Deadlift 70/50

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Open Gym (HSPU or Pull-up Program

HSPU:

20 HSPU Negatives

*From a handstand against the wall, slow as possible descent until you are in the bottom/tripod position

Inverted Rows (Barbell) x 3 max sets

*rest accordingly. Goal is 10+ reps each set

30 Push-ups

* as few sets as possible

Strict Pull-up:

1/29/19

Metabolic CrossFit – CrossFit

—- New Cycle —-

This Cycle will prepare and lead us into the first weekend of the Open.

—- New Athletes —-

Fundamentals
Offered Every other Saturday
Schedule with Cathy

—- Open Gym —-

Weekdays at 6pm, Saturday at 10am
Work on a missed WOD or attack a weakness

View Public Whiteboard

Warm-up (No Measure)

Weakness Warmup

50′ High Knees

1:00 Bike, easy

50′ Back Pedal, wide and choppy feet

1:00 Bike, easy

Row 60/40 cal

Metcon (AMRAP – Reps)

Strength 15:00

Back Squat “Die Set”

Choose a weight you believe you can hit for 8-12 reps

Warm up sets:

8 reps @50% of Die Set weight – Slow controlled pause squats :02 sec

6 reps @75% – Focus on speed, explode out of bottom

Die Set:

Max effort reps at chosen weight. If you get over 15 reps, you went too light. This is your score

*Add you Die Set weight, the 50% weight, and the 75% weight in the notes

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

Metcon (No Measure)

Accessory

ROMWOD

1/28/19

Metabolic CrossFit – CrossFit

—- New Cycle —-

This Cycle will prepare and lead us into the first weekend of the Open.

—- New Athletes —-

Fundamentals
Offered Every other Saturday
Schedule with Cathy

—- Open Gym —-

Weekdays at 6pm, Saturday at 10am
Work on a missed WOD or attack a weakness

View Public Whiteboard

Warm-up (No Measure)

Warmup

100′ Bear Crawl

50′ jog

100′ Banded Side Shuffle

50′ jog

Primer

AMRAP 4 Minutes

Row 150m

10 Double Dumbbell Snatch 35/20

*Hit BOTH Metcon and Interval. 5-10:00 rest between them.

Metcon (Time)

Metcon Monday

for Time

6 Rounds

6 Sumo DLHP 135/95

9 Lateral Bar Burpees

12 Pull Ups

Metcon (AMRAP – Reps)

Interval

AMRAP 4 Minutes x 3

15 Power Snatch 75/55

15 Box Jump Overs 24/20

15 Push Ups

Rest 2:00

Metcon (No Measure)

Accessory

ROMWOD/Cool Down stretches

Open Gym (HSPU Program)

Week 1 (Test Day)

1xMax Set

*Scale accordingly w/feet on box.

10 Wall Walks

*Begin on floor. Walk until nose and toes touch the wall. Then reverse down the wall.

**Add performance for your score on max set.

1/26/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Amrap 7

100m row

10 goblet squats, light

7 burpee no pushup

10 Dislocates

7 Hollow Rocks

Pendlay Rows (4×15)

Pendlay Row

4×15

*Light enough to move quick. Focus on Scap activation

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 20

50 Box jump overs

400m run

30 KB swings 53/35

200m medball carry 30/20

1000m row

*Partner A works while Partner B holds a Plank.

*Partners must switch every 2:00. Each Partner will complete the 400m run and 200m medball carry.

1/25/19

Metabolic CrossFit – CrossFit

Sorority Week

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Warm-up (No Measure)

Warmup

2 rounds

Bike 3:00

10 kb swings 35/24

Metcon (No Measure)

Specific Warmup

5:00 working on kip progression for pull-ups. Demo and teach Butterfly pull-up.

AMRAP 3

10 DB Floor press, 35/25

10 ground to ovhd w/plate 25/15

1:00 single unders

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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