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6/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

10 Cossack Squats

10 PVC High Pulls

10 Dislocates

10 Air Squats

200m Run

Metcon (No Measure)

Technique

10:00; Grab a partner

3 kips

2 kips w/hip raise

1 pull-up

*Coaches, think about the Kipping Pull-up progression from L1 class

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 13

1 miles on AAB

20 Pushups

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 18

1 mile on AAB

20 Pushups

6/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

100′ Side Shuffle

100′ Bear Crawl

100′ Walking lunge

100′ Duck Walk

10 Dislocates

10 kb swings

10 medball cleans

30 single unders

Metcon (AMRAP – Reps)

L1

Every 5:00 for 20:00

160 Single Unders

20 Wallballs 20/14

15 Box Step Overs 24/20

Max Rep Strict Pull Ups in remaining time

Metcon (AMRAP – Reps)

L2

Every 5:00 for 20:00

80 Double Unders

30 Wallballs 20/14

15 DB Box Step Overs 24/20, 35/25

Max Rep Strict Pull Ups in remaining time

Score is total amount of reps

1:1 Singles if DU are the only piece you are missing

6/4/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

AMRAP 4

15 KB Swings

15 Goblet Squats

200m Row

Deadlift (3×3)

L1 & L2

3×3

*Build over the three sets

Hang Snatch (6×3)

L1

(Top of Knee)

Every 2:00 for 12:00

Build to Moderately Heavy set of 3

NO FAILS

Hang Snatch (6×3)

L2

(Top of Knee)

Every 2:00 for 12:00

70%+

NO FAILS

Metcon (Time)

L1

5 Rounds

10 Power Snatch 75/55

12 Knees to elbow

*Scale to Knee raises if needed

Metcon (Time)

L2

5 Rounds; 13 Minute Cap

10 Power Snatch*

12 Toes to Bar

*Weights on Snatch increase each round: 75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs

6/3/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

500m row

10 deficit pushups, 2″ (15# plate)

10 Dislocates

100′ Bear Crawl

2:00 Couch Stretch each side

Bench Press (5×5)

L1

Build over sets to a heavy set of 5

Use your shoulder press grip

Bench Press (5×5)

L2

5×5 @ 80%+

Use your shoulder press grip

Metcon (Time)

L1

Row 1k

75 Air Squats

Row 1k

(12 Minute Cap)

*More Options:

Less Air Squats

Bike 2k instead of Row 1k

Metcon (Time)

L2

Row 1k

150 Air Squats

Row 1k

(15 Minute Cap)

*More Options:

Less Air Squats

Bike 2k instead of Row 1k

6/1/19

Metabolic CrossFit – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon (Time)

9AM

500m Row

10 Thrusters 95/65

6 Burpees

400m Row

10 Thrusters

5 Burpees

300m Row

10 Thrusters

4 Burpees

200m Row

10 Thrusters

3 Burpees

100m Row

10 Thrusters

2 Burpees

(15 Minute Cap)

5/31/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

AMRAP 3

10 Muscle Cleans, empty bar

25 Lateral Bar Hops

20 Calorie Row

Metcon (Weight)

L1 &L2

Box Squat (using this to warm up for the back squat

3×10 @40%

work up to 40% of your 1rm back squat here

Use a much wider Squat base than you’re used to. Control the decent and stand up lightning fast.

Back Squat (3×3)

L1

3×3

Build weight over three rounds

Last round should be a heavy set of 3

Back Squat (3×3)

L2

3×3 @90%

*More Options:

Take 5% off your Back Squat numbers if the sets are too aggressive

Metcon (Time)

L1 & L2

3 Rounds

400m run

20 Sumo DLHP 75/55

(10 Minute Cap)

Metcon (Calories)

OR,

L1 & L2

Every 3:00 for 4 rounds

:25 Full Sprint on AAB

Rest remainder

*Score is total calories*

5/30/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm up, get your heart rate up here

2 Rounds

30/18 Calories on AAB

15 Pause Goblet Squats, light

Metcon (No Measure)

Strength L1 & 2

Front to Back Lunges 100/70

4×10 (5 each leg)

*One step forward lunge and one step back lunge is one rep

Metcon (Time)

Level 1

3 Rounds

5 Front Squats 105/75

10 Pull Ups

15 Push Ups

(16 Minute Cap)

Metcon (Time)

Level 2

3 Rounds, 20 Minute Cap

15 Front Squats 185/125

25 Pull Ups

35 Push Ups

5/29/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm up

10 situps

:10 hollow rock

15 Good Mornings, empty bar

15 Empty Bar OHS, PVC for those new to OHS

5:00 row (get your heart rate up here)

Metcon (No Measure)

Snatch Warmup: L1 &2

L1

Pause High Hang Snatch

4×3

*empty bar or light weight. Your focus is on technique

L2

Pause High Hang Snatch

4×3 @ 40-60% 1rm

High Hang Snatch (6×1)

Level 1

Every 2:00 for 12:00

build to a heavy single

High Hang Snatch (6×1)

Level 2

Every 2:00 for 12:00

1 @ 90% 1rm

Metcon (Time)

Level 1

4 Wall Walks

25 Push Press 75/55

25 abmat situps

150 Double Unders

25 abmat sitUps

25 Push Press

4 wall walks

*no time cap

Metcon (Time)

Level 2

(15 Minute Cap)

100′ HS Walk

25 Push Press 115/75

25 V-Ups

150 Double Unders

25 V-Ups

25 Push Press

100′ HS Walk

5/28/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

4:00 on AAB

100′ walking lunge

100′ Spiderman

100′ Bear Crawl

Primer (Get you heart rate up)

AMRAP 4

7 Push Ups

9 Air Squats

35 single Unders

Metcon (3 Rounds for calories)

Level 1 & 2

3×5:00 Row

*Rest 1:00 between sets

Metcon (Time)

then,

Level 1

Accumulate 7:00 of Medball Hug 30/20

Each time you drop the bag complete:

15 Bench Press 95/65

15 knee raises

(20 Minute Cap)

Metcon (Time)

or,

Level 2

Accumulate 7:00 of Dball Hug 90/50

Each time you drop the bag complete:

15 Bench Press 135/95

15 Toes to Bar

(20 Minute Cap)

Memorial Day

Metabolic CrossFit – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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