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04/9/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes to Complete:

200 Meter Run

Quad Stretch (:30/leg)

50′ Toy Soldiers

50′ Toe Walk

50′ Heel Walk

50′ Spiderman walk

50′ Inchworms

50′ Butt Kicks

50′ High Knees

200 Meter Row

Use remaining time to warm-up clean for weightlifting portion.

Weightlifting

EMOM x 16 (4 Rounds):

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

Metcon (3 Rounds for time)

3 Rounds:

25 Calorie Row

21 Burpees

200 Meter Run

12 Power Clean and Jerks (95/65)

rest 3 minutes between
Score will be time for each round.

4/7/18

Metabolic CrossFit – CrossFit

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Warm-up

15 Minutes to Complete:

50′ Walking Spiderman

50′ Inchworms

50′ 3 Air Squats + 1 Broad Jump

50′ Toe Walk

50′ Heel Walk

50′ High Knees

50′ Butt Kickers

Then:

Static Stretches:

Pigeon Pose

Quad Stretch

Ankle Mobility

Then:

200m row

9 wall ball shots

9 box jumps

Metcon (Time)

For Time:

800 Meter Row

27 Wallballs (20/14)

27 Box Jumps (24/20)

600 Meter Row

21 Wallballs (20/14)

21 Box Jumps (24/20)

400 Meter Row

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

04/06/2018

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

2r

10 diamond pushup

10 kb sdhp

5 wall walks

3 laps on inside of box

Metcon (Time)

In teams of two

4 rounds

25 kb swings 53/35

400m run

25 SA DB press 50/35

500m row

25 Burpees over the rower

*Alternate arm for DB press each round so you have two rounds with right and two rounds with left.

**Run and row must be by both partners each round

Metcon (No Measure)

6pm Weightlifting

5min

chinese warmup

ovhd interlace

behind neck elbow pull

neck roll

interlace finger roll & ankle roll

arm shakes & circles

romper stomper

torso twist & twist with side kick

side bend

R/L foot touch & 4pt arc touches

hip circles

high kicks & cross kick swings

lizard lunge & side lunge

knee circles

hip raises from a squat

squatting ankle flexion

15 min – barbell

2×6 jerk dips

*:03sec pause in dip

4x3pos halting clean pose

*:03sec pause at high hang, mid thigh, below knee

5×3 high pulls-fast elbows (2+1)

*:03sec pause each position

30min 70%

5×3 high hang-mid thigh (2+1)

*don’t stand from catch; catch in 3/4 squat; pause :03sec on third rep

6×4 clean

5×3 Push press (50, 60, 70, 70, 70)

10min

2×10 back squats

5×3 ring dips

4/5/18

Metabolic CrossFit – CrossFit

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Warm-up

10 Minutes to Complete:

:30 Double Unders

10 push-ups to downward dog

:30 Double Unders

50′ Spiderman Walk

:30 Double Unders

10 PVC Good Mornings

:10 HandStand Hold (locked out)

10 PVC Pass Throughs

Then using an empty barbell:

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (15 minutes to build to a heavy set of 5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups*

9 Deadlifts (225/155)

30 Double Unders
Sub DB strict press (50/35) if you do not have strict HSPUs

Extra!

Complete with equal periods of work/rest:

1 x 1,000m Row

2 x 600m Row

4 x 200m Row

2 x 600m Row

1 x 1,000m Row

4/4/18

Metabolic CrossFit – CrossFit

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Warm-up

15 Minutes to Complete:

:30 very easy row

25′ spiderman walk

:30 easy row

:30 Samson stretch

:30 Medium row

25′ inchworm

:30 Hard row

10 air squats

Then:

15 Second Dead Hang from PU bar

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Mobility: Work on front rack position

Front Squat

Complete each set on the three minute mark:

5 @ 60-65%

4 @ 70-75%

3 @ 75-80%

2 @ 80-85%

1 @ 85-90%

Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Toes to Bar

15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:

24/18 Calorie Row

18 Toes to Bar

12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

15 Toes to Bar

9 Front Squats (155/105)

4/3/18

Metabolic CrossFit – CrossFit

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Warm-up

15 Minutes to Complete

50′ Toy Soldiers

50′ Inchworms

50′ Butt Kicks

50′ High Knees

Then using an empty barbell:

5 Good Mornings

5 Snatch Grip Push Press

5 Back Squats

5 Overhead Squats

Then:

10 PVC pass throughs

:30 Warrior Pose

10 high quality PVC overhead squats

Then:

5 Snatch Grip Stiff-Legged Deadlifts

3 High Hang Jump Shrugs

3 High Hang Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Power Snatch (15 Minutes to establish a Heavy Single)

Focus on movement quality over load.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Choose a weight you can do 12-15 unbroken when you are fresh.

Extra!

Time Permitting:

Alternating On the Minute x 16

Odd – 15 Calorie Row

Even – 12 GHD Sit-Ups

4/2/18

Metabolic CrossFit – CrossFit

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Warm-up

15 Minutes to complete:

10 Knees to Chest

50′ of 3 air squats plus a long broad jump

50′ butt kicks

50′ high knees

1 rope climb

Then:

:30/leg quad stretch on wall

:30/leg Samson stretch

Then:

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

Then:

Mobility: Spend 2 minutes total on wrist and ankle stretches

Metcon (Time)

600 Meter Run

5 Rope Climbs

9 Squat Cleans (135/95)

600 Meter Run

7 Rope Climbs

15 Squat Cleans (135/95)

600 Run

9 Rope Climbs

21 Squat Cleans (135/95)
Rope Climb Substitutions:

Seated Rope Pulls (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

Extra!

If you have muscle-ups complete death by muscle ups.

Min 1: 1 MU

Min 2: 2 MU

Min 3: 3 MU

Continue EMOM until failure to complete allotted amount of MU’s

If you do not have muscle-ups work on muscle-up progressions.

3/31/18

Metabolic CrossFit – CrossFit

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Warm up

15 Minutes to complete

10 PVC Shoulder Passes

10 OHS with PVC (pause 5 seconds at the bottom maintaining good form)

5 Push-ups to Downward Dog

Samson Stretch (:20/leg)

Then 2 rounds

5 Power Snatches (1st round lighter weight, 2nd round build up to workout weight)

10 Wallballs

15 Double Unders

Weightlifting

On the Minute x 16 (4 Rounds):

Minute 1 – 3 Power Snatches + 3 Overhead Squats

Minute 2 – Rest

Minute 3 – 5 Squat Snatches

Minute 4 – Rest

Round 1: 50%, Round 2: 55%, Round 3 60%, Round 4: 65%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (95/65)

30 Wallballs (20/14)

60 Double Unders*
scale as needed to 2:1 singles or 1 minute DU attempts

Extra!

Time permitting:

100 GHD sit-ups for time.

If you do not do GHD sit-ups frequently, scale to abmat sit-ups. Talk to a coach prior to completing this to in order scale appropriately.

3/30/2018

Metabolic CrossFit – CrossFit

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Warm-up

run 400m or row 500m

2 rounds

10 pvc passthrough

10 reverse pvc passthrough

10 around the world passthrough

7 air squats

5 burpees

Metcon (Calories)

for reps and time

Part A

3 rounds

15 kb swings 53/35

3:00 row

rest 1:00

-score is cal on row

*Rest 5:00 after 3rd round, then complete

Metcon (No Measure)

6pm Weightlifting

Warmup 5min

Chinese warmup:

ovhd interlace

behind neck elbow pull

neck roll

interlace finger roll & ankle roll

arm shakes & circles

romper stomper

torso twist & twist with side kick

side bend

R/L foot touch & 4pt arc touches

hip circles

high kicks & cross kick swings

lizard lunge & side lunge

knee circles

hip raises from a squat

squatting ankle flexion

Technique 15min – pvc(2), barbell(2)

4×1 3pos halting snatch pose

*:03sec pause at below knee, mid thigh, high hang

4×1 snatch high pull to power snatch

*from high hang, :03sec pause in high pull

*:03sec pause in power snatch catch

4×3 gnd to high hang

*smooth but faster tempo

Complex 20min – 70%

5×3 Muscle snatch-high hang snatch (2+1)

*not standing from the catch; let weight come down to hips each time

5×2 High hang-mid thigh-below knee (1+1+1)

*not standing from the catch; let weight come down to hips each time

5×1 Pwr snatch-mid thigh (1+2)

*stand and bring feet in BEFORE weight comes down from ovhd

Accessory 5min

Windmill w/light dumbbell

3×5 GHD hyper extensions

Metcon (Time)

Part B

3 rounds

10 HSPU

800m run

rest 1:00

-score is slowest 800m

**scale HSPU to hand-release push-ups if needed.

3/29/18

Metabolic CrossFit – CrossFit

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Warm-up

10 Minutes or 2 Rounds

5 L-Sit DB press

25′ inchworms

25′ spiderman walk

30 Double Unders

Then complete:

5 push press

5 back squats

5 hang power cleans

Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7:

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)
Score is total reps completed in each AMRAP.

Extra!

Skills and Drills

EMOMx8 (2 rounds)

Minute 1: 30 second L-sit

Minute 2: 10 Chest to Bar Pull-ups

Minute 3: Max effort GHD sit-ups (or 30 sec hollow rock hold)

Minute 4: 7 DL (225/155) + 7 HSPU

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