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1/15/18

Metabolic CrossFit – CrossFit

Nutrition Challenge Begins: January 15
Fundamentals Class: January 27

Warm-up

10 minutes to complete

3 Rounds

10 ring rows

30 second handstand hold

30 second plank right side

30 second plank

30 second plank left side

10 man makers

Strength

15 minutes to complete 5×5 Bench Press (Climbing)

Metcon (Time)

OPEN – PERFORMANCE – FITNESS

For Time:

3 Rounds

10 Strict Pull-ups*, 15/12 Calorie Row

3 Rounds

20 Push-ups, 20/15 Calorie Row

3 Rounds

30 Air Squats, 20/15 Calorie Row
*Scale pull-ups as needed per level (i.e open athletes may do strict pull-ups, performance athletes may do kipping pull-ups, fitness athletes may do jumping pull-ups)

1/13/18

Metabolic CrossFit – CrossFit

Fundamentals Class: January 13 and 27
Nutrition Challenge Begins: January 15

Warm-up

Metcon (AMRAP – Rounds and Reps)

OPEN Athlete

AMRAP 20:

2 Bar Muscle-ups

4 Strict Handstand Push-ups

8 Dumbbell Hang Squat Cleans (50’s/35’s)

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE Athlete

AMRAP 20:

7 Chest to Bar Pull-ups

7 Dumbbell Push Press (50’s/35’s)

7 Dumbbell Hang Squat Cleans (50’s/35’s)

Metcon (AMRAP – Rounds and Reps)

FITNESS Athlete

AMRAP 20:

7 Pull-ups

7 Dumbbell Push Press (35’s/25’s)

7 Dumbbell Front Squats (35’s/25’s)

1/12/18

Metabolic CrossFit – CrossFit

Today is Trolley Stop Friday and Bring a Friend Day

Warm-up

10 Minutes to complete

7 Burpees, 1 KBS

6 Burpees, 2 KBS

5 Burpees, 3 KBS

4 Burpees, 4 KBS

3 Burpees, 5 KBS

2 Burpees, 6 KBS

1 Burpee, 7 KBS

Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE Athletes

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/53)

12/9 Calorie Row

7 Burpees

Teammates complete full rounds, then switch.

Metcon (AMRAP – Rounds and Reps)

FITNESS Athletes

Teams of 3

AMRAP 20:

7 Kettlebell Swings (53/35)

12/9Calorie Row

7 Burpees

Teammates complete full rounds, then switch.

Extra!

3×20 Unbroken Deadlifts (225/155)

1/11/18

Metabolic CrossFit – CrossFit

Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

15 minutes to complete

3 Rounds

400m row

20 Erg jump overs

Metcon (Time)

Open-Performance-Fitness

Buy-In: 1,200 meter Row

-then-

2 rounds of:

400m run*

100 Double Unders

7 Rope Climbs

-then-

Cash Out: 1,200 meter Row
*400m run=7 laps around gym

Extra!

1 Random Act of Kindness

1. Someone/people you don’t know today

2. No benefit to you (other than you feeling good for what you did)

3. Makes at least one person’s life easier for a minute, an hour, a day, or more

Endurance

1 min on, 15 second easy jog, 1 min rest

2 min on, 30 second easy jog, 1 min rest

3 min on, 1 min easy jog, 1 min rest

4 min on, 2 min easy jog, 1 min rest

5 min on, 3 min easy jog, 1 min rest

4 min on, 2 min easy jog, 1 min rest

3 min on, 1 min easy jog, 1 min rest

2 min on, 30 second easy jog, 1 min rest

1 min on, DONE!

Workout Focus and Pacing: Use this workout to target aerobic threshold intensity. Target and intensity based on heart rate. Your target heart rate at the end of each “on” interval should be no higher than 180-age and no lower than 170-age. (E.g . a 25 year old would have their heart rate between 155-145)

1/10/18

Metabolic CrossFit – CrossFit

Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

10 minutes to build up to metcon power clean weight

Then 10 minutes or 3 rounds

5 Touch and go power cleans at metcon weight

10 jumping airsquats

Metcon (Time)

Open and Performance Athletes

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

Metcon (Time)

Fitness Athletes

5 Rounds:

10 Power Cleans (115/80)

10 Burpees

Extra!

Not for time, accumulate:

30 Strict Toes to Bar

40 GHD Sit-ups

50 AbMat Sit-ups

1/9/18

Metabolic CrossFit – CrossFit

Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

10 Minutes or 3 rounds

20 wall ball shots

10 push ups

200m row

Strength

20 minutes

Find a 2RM Front Squat

Metcon (Time)

Open-Performance-Fitness

30 Pull-ups

50 Thrusters (45/35)*

1000 meter Row
*RX+ allowed. However, thrusters should be a weight you can do at least 10-15 unbroken each set.

You may also RX plus by doing C2B pull-ups.

Endurance

1x800m at moderate pace with 200m easy jog

Rest 1 minute

2×400 at moderate/fast pace with 200m easy jog

Rest 1 minute

3x200m at fast pace with 200m easy jog

Workout Focus: Your focus in this workout is the easy jog “off “intervals. Your finishing time for all the 200m easy jog “off” intervals must have the same finishing time while your 800m to 400m to 200m “on” intervals must get progressively faster.

Rest 3 minutes then complete 6x100m sprints

1/8/18

Metabolic CrossFit – CrossFit

Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

15 minutes to complete

1000m row

Then three rounds

15 wall ball shots

10 box jumps

5 DB snatches/arm

Shoulder mobility using lacrosse ball

Metcon (5 Rounds for reps)

Open and Performance Athletes

5 Rounds:

AMRAP 1:00 at each station:

Wallballs (20/14)

Dumbbell Snatch (50/35)

Calorie Row

Rest 1:00 between rounds

Metcon (5 Rounds for reps)

Fitness Athletes5 Rounds:

AMRAP 1:00 at each station:

Wallballs (20/14)

Dumbbell Snatch (35/25)

Calorie Row

Rest 1:00 between rounds

1/6/18

Metabolic CrossFit – CrossFit

Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

15 minutes or 3 rounds

4 Strict Pull-ups (or 1 strict Muscle-up)

6 Box Jumps

8 Goblet Squats

200 meter run

Strength

20 minutes to complete Front Squats

3×3 (80%) then 3×1 (85%)

Recover as needed between sets.

Metcon (AMRAP – Rounds and Reps)

Open Athletes

AMRAP 15

4 Bar Muscle-ups

8 Front Squats (155/105)

12 Burpee Box Jump Overs

Metcon (AMRAP – Rounds and Reps)

Performance Athletes

AMRAP 15

8 Chest to Bar Pull-ups

8 Front Squats (135/95)

12 Burpee Box Jump Overs

Metcon (AMRAP – Rounds and Reps)

Fitness Athletes

AMRAP 15

8 Pull-ups

8 Front Squats (115/80)

12 Burpee Box Jumps

1/5/18

Metabolic CrossFit – CrossFit

Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

10 Minutes:

400 meter run

Then 2 Rounds

10 Sumo dead lift high pulls

10 GHD Sit-ups

Then

2-4 minutes banded hip stretch

Strength

20 minutes to complete

10-8-6-4-2 Touch and go deadlifts, climbing in weight

Metcon (Time)

Open-Performance-Fitness Athletes

5 Rounds:

15 Deadlifts (155/105)*

25 AbMat Sit-Ups
*RX Plus allowed on this workout– you should use a weight that you can complete the 15 reps in no more than 2 sets. Challenging, but touch and go for the most part.

Extra!

Handstand Work

1/4/18

Metabolic CrossFit – CrossFit

Optional Endurance Workout Today
Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

10 minutes to complete

3 Rounds

10 push-ups

10 shoulder passes

10 ring rows

10 air squats

30 second plank

Then:

500m row

Strength

EMOMx3

3 High Hang Power Cleans + 1 Push Jerk

Rest 1 minute

EMOMx3

2 Hang Power Cleans + 1 Push Jerk

Rest 1 minute

EMOMx3

1 Power Clean + 1 Push Jerk

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Open, performance, and fitness athletes.

Score is weight used.

Endurance

5 sets:

10 sec max effort push-ups

10 sec max effort ring-rows

10 sec max effort air squats

Rest 30 sec

250m row at your 2k PR pace

Rest: 3 min between sets

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