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7/25/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 rounds

10 Dislocates

5 pushups

1 lap waiter carry 35/25 DBs, per arm

20 jumping jacks

20 mtn climbers

3x:08 hollow rock; 1:1 rest

2:00 burpee no pushup

Metcon (Calories)

L1 & L2

Buy-In: 800m Run

5:00 Bike for calories

5:00 Row for Calories

Metcon (No Measure)

5pm Weightlifting

15:00

Review Snatch work thus far

10:00 Pwr Clean + Front Squat

10:00 Split Jerk/Squat Jerk; from rack

10:00

3×5 Back Extension

3×5 Behind the neck Press

3×5 RDL

3×5 Bent Row

5:00 Jog

7/31/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

:20 lunge stretch;

*long lunge, knee off the ground, try to get your same side (bent knee side) elbow to the ground

:20 squat hold;

*hold a plate at a 45 degree angle above head and hold squat

:20 T-spine stretch

200m run

5:00 empty bar back squat warmup

5:00 empty bar clean complex warmup

*Clean complex warmup:

– Power Position (high hang) drive and shrug

– 2nd pull (hang position) and high pull

– Pwr Clean (from mid shin) w/ :02 pause in the catch

Back Squat (5×3)

L1

Work up to a heavy 1 rep (not a PR), then 5×3 at 90% of that

L2

Work up to a heavy single over 90%

then

5×3 @ 90%

Metcon (2 Rounds for weight)

Squat Clean

Warm Up

4×2 @ 60-70%

w/ :02 pause at knee

drop and reset

then,

7×1 @ 90%+

*Score is weight used for the warmup and for the 7×1

Metcon (AMRAP – Reps)

L1 & L2

Every 4:00 for 12:00

Run 200m

25 Wallballs 20/14

20 Push Ups

*restart each round; rest is whatever time remaining IF you finish all reps under 4:00

7/30/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Row or Bike 600m, conversational pace

5 power clean empty bar

5 burpees to target 6″ overhead

10 DB deadlift, 50/35

4 strict pull-ups

10 dislocates

100′ walking lunge

50′ duck walk

50′ high kicks

100′ high knees

Couch stretch 2:00/side

Pigeon Pose 1:00/side

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 3:00 x 4

Rest 2:00 between amraps

60 Single Unders

10 Power Cleans 135/95

10 Bar Facing Burpees

*Continue where you left off after each rest

Metcon (Time)

L2

2 Rounds

Run 800m

25 DB Box Step Overs 24/20″ 50/35

4 Rope Climbs

(16 Minute Cap)

7/29/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m jog in gym

10 pushup to down dog

10 Dislocates

200m jog in gym

:30 ankle stretch, light kb

:30 T-spine stretch against the wall

Primer

AMRAP 6

5 Strict Dips

5 Strict Pull Ups

20 Alternating Jumping Lunges

Snatch (6×3)

L1

Build to a moderate to heavy 3 rep

L2

75-80%

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 10

12 Assisted Pistols, alternating

10 DB Push Press 35/25

8 Pull Ups

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 10

12 Pistols

10 DB Push Press 35/25

8 Pull Ups

7/27/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

10 air squats

10 dislocates

:20 plank

Couch Stretch 2:00/side

5:00 snatch warmup

5:00 clean warmup

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

7/26/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

2x1k bike

*between each 1k complete the following

100′ Bear Crawl

50′ inchworm

100′ side shuffle

50′ walking lunge, big stretch ovhd

Split Jerk (7×2)

L1

Build to a moderate 2 rep over 7 sets

L2

work between 75-85% over 7 sets

Metcon (AMRAP – Reps)

L1

Every 5:00 for 15:00

25/20 Calorie Row

10 Deadlift 185/135lbs

10 Sandbag/Medball Over Shoulder 60/30

Metcon (AMRAP – Reps)

L2

Every 5:00 for 15:00

25/20 Calorie Row

15 Deadlift 225/155

10 Dball/Sandbag Over Shoulder 90/50

7/18/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness warmup

40 calorie row

*Choose ONLY 1 warmup

Warm-up (No Measure)

Warmup

Count your reps

1:00 air squats

1:00 burpee no pushup

1:00 25# plate step-ups; fast!

Metcon (Time)

L1

4 rounds

15 abmat situps

12 medball cleans 20/14

Metcon (Time)

L2

4 rounds

10 GHD situps

12 medball cleans 30/20

Metcon (No Measure)

5pm Weightlifting

15:00 PWR Snatch+OVHD Squat, Snatch Balance

15:00 Clean Pull; from knee (2nd Pull), Clean Pull; from floor, Pwr Clean; from floor

10:00 Push Jerk

5-10:00 Jerk Footwork

15:00

3×5 Back Squat

2×20 Side Bends

1×12 Good Morning

3×5 Plate Flys

7/24/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

50′ walking lunges

5 hand release push-ups

10 box step-ups

2:00 jog inside

Ankle stretch 1:00/side

T-spine stretch 1:00 against wall

6 scap pull-ups

Back Squat (5×3)

L1

Work up to a heavy single, then:

5×3 @ 87.5% of that

L2

Work up to a heavy single around 90% of your 1rm

then:

5×3 @ 87.5%

Snatch (4×2)

L1 & L2

4×2 @ 60-70%

w/ pause at knee :02

drop and reset each rep

Metcon (AMRAP – Reps)

L1

AMRAP 4:00 x 3

Rest 2:00 between AMRAPs

50′ DB Front Rack Lunges 35/25

10 Push Ups

12 Box Jump Overs 24/20

Continue where you leave off after each rest

Metcon (AMRAP – Reps)

L2

AMRAP 4:00 x 3

Rest 2:00 between AMRAPs

50′ DB Front Rack Lunges 50/35

15 Push Ups

15 Box Jump Overs 24/20

Continue where you leave off after each rest

7/23/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Pigeon Pose 2:00/side

10 Dislocates

100′ Bear Crawl

50′ Inchworm

100′ shuffle

10 cossack squats

Ankle Stretch 1:00/side

Metcon (Time)

L1

4 Rounds

8 Push Jerk 135/95

12 Scaled HSPU

8 Push Jerk

Rest :90

Metcon (Time)

L2

4 Rounds

8 Push Jerk 155/105

12 HSPU

8 Push Jerk

Rest :90

Metcon (Weight)

Strength

Bulgarian Split Squats (w/ Barbell in the Back)

6×10

(3 sets per leg)

Increase weight each set

7/22/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 Rounds

5 pushup to down dog

12 DB Thrusters (light)

20 Calories on AAB

Front Squats (5×2)

Pause

L1

Build over 5 sets to a heavy 2 rep

L2

80%+ of 1rm

Metcon (Time)

L1

4 Rounds

50 Single Unders

20 KB Swings 35/24

10 Burpees to 6″ Target

Metcon (Time)

L2

4 Rounds

50 Double Unders

25 KB Swings 53/35

20 Burpees to 6″ Target

(15 Minute Cap)

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