Archives

Author Archive for: ‘admin’

4/9/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

Primer

3 Rounds

:60 Goblet Squat Hold

Run 200m

6 Strict Pull Ups

Metcon (AMRAP – Reps)

Every 5:00 for 15:00

Row 750/600m

30 KB Snatch 53/35

Max Box Jump Over 30/24″ in remaining time

*Score is total Box Jump Overs

Metcon (AMRAP – Reps)

After the Metcon (Choose One)

Death by Chest to Bar (2x)

Minute 1 – 2 CTB

Minute 2 – 4 CTB

Minute 3 – 6 CTB

Etc…

OR,

Squat Clean

EMOM for 12 Minutes

1 Rep at 70-80%

*Scale so you can get your chest to the bar! Treat it as a skill session. Don’t want to see any bad reps here. Enter weight in the notes

Metcon (No Measure)

Accessory (Bodybuilding for the summer)

Seated DB Strict Press

3×10

1 Set for Max Reps

Calf Raises

3×20

4/8/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Weakness Warm Up

Row 2k

*this is NOT an opportunity to PR. You should actually take an extra :30 to :60 over your current 2k row time to complete

10 Dislocates

:20 T-spine stretch against the wall

10 Dislocates around the world

:20 Child’s pose

10 Cossack Squat, each side

10 Push-ups

:20 Wall Squat hold

Deadlift (4×4)

12:00

Zero Bounce Deadlift

@70-80% of 1RM

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

*Climb the Ladder

2 Overhead Squats 95/65

1 Bar Muscle Up

4/2, 6/3, 8/4, etc

Metcon (No Measure)

Accessory

HSPU -Day 1

1 max set -scale this by elevating feet onto a box

10x wall walks – “nose & toes” they need to be touching the wall

4/6/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

400m run

50′ bear crawl

10 Dislocates

10 air squats

50′ bear crawl

10 goblet squats

10 Dislocates

400m run

Metcon (Time)

7 rounds

:45 bike sprint

21 dball squats 90/50

*Bear hug the dball

Metcon (Weight)

Romanian Deadlift

4×8

HEAVY

4/5/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

Primer

2x AMRAP 3; PVC, Empty bar

7 Hang Power Cleans

7 OHS

7 Cal row

Metcon (Weight)

6 Sets

5 Touch and Go Power Cleans

into

6 Front Rack Walking Lunges

*Increase weight every 2 sets

Metcon (Time)

Partner WOD

20 Rounds

:30 bike sprint

15 Wallballs 20/14

5 Ring Dips

*Alternate full rounds with a partner

4/4/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

3 Rounds; PVC, Empty bar, 75/55

15 Good Mornings

25 Walking Lunge Steps

Deadlift (3×12)

Deadlift

@50-55% of 1RM

For Speed

Metcon (Time)

Partner WOD

300 Double Unders

150 Pull Ups

100 Hang Clean and Jerks 115/75

150 Push Ups

300 Double Unders

*Alternate sets with a partner. Double Unders must be completed in sets of 50

4/3/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

2 Rounds

20 Goblet Squats

50′ Bear walk

Row 250m

Metcon (Weight)

Pause Front Squat

Build to a Heavy Triple

Then,

3×3 @ 80% of your triple

*weights in notes

Metcon (Time)

EMOM until completion

12/10 Calorie Row

Max Burpee Box Jumps 24/20″ in remaining time

Continue until 200 total Burpee Box Jumps are completed

Alternate minutes with a partner

4/2/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

Primer

AMRAP 4 Minutes

Run 200m

Max Rep Wallballs

Push Press (5×3)

*deload 40-60%

Metcon (Time)

Partner WOD

40 Clean and Jerks 135/95

then,

40-30-20

Deadlifts 275/185

Handstand Push Ups

then,

40 Snatches 135/95

*Share the work with a partner, switch working athletes anytime.

4/1/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

2 Rounds

10 Empty Bar OHS w/ :02 Pause in bottom

10 Box Jump Overs 20/16

15 Push Ups

Metcon (Weight)

EMOM 15

1 Snatch Pull + Snatch

Start at 70% and build

*snatch pull should be a high pull. Make sure you achieve triple extension. The Snatch should be a full squat snatch

Metcon (Time)

5 Rounds

Row 1000/850m

15 Bar Muscle Ups

Share the work with a partner, switch working athletes anytime.

Metcon (Time)

Accessory (necessary)

Accumulate 3 Minutes in an L-Sit

You can mix variations (Parallettes, Hanging, Rings, etc)

Score is total time it takes to accumulate the 3min

3/30/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

200m run

10 Dislocates

10 Good Mornings

10 behind the neck press

100′ jog

50″ high knees

50′ side shuffle

50′ bear crawl

Metcon (AMRAP – Reps)

6 Sets

:30 Max Shoulder Taps

*scale from free standing, to on the wall, to from a box, to downdog

Metcon (AMRAP – Reps)

#ExpressChallenge

(How Would You Do)?

Partner WOD

AMRAP 10

200m run, together

20 Synchro DB Front Squats 50/35

200m run, together

20 Synchro DB Shoulder to Overhead 50/35

200m run, together

20 Synchro DB Thrusters 50/35

3/29/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 rounds

50′ jog

50′ high knees

50′ butt kickers

50′ side shuffle

50′ walking lunges

50′ inchworm

AMRAP 3

6 burpees

8 plate circles (around the head) 25/15

Metcon (Time)

5k row

rest 5:00

Match your row time on the bike

*Score it TOTAL time adding row and bike together.

Metcon (No Measure)

Romwod!

Page 10 of 146« First...«89101112»203040...Last »