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8/12/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class –

1: Pizza delivery – hold an ab mat overhead without gripping it, if it gets dropped, do 5 burpees and you’re out – three rounds

2: 12 minutes AMRAP -not scored-

200m run

10 dumbbell squat clean thrusters (light)

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

8/11/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class –

Every three minutes for five rounds:

5 power snatch + 5 ttb

Power snatch @ 45-55-65-75-80% of 1RM

Metcon (AMRAP – Reps)

Amazon
Ascending Ladder for 8 Minutes:

3 Power Snatch (115/80), 3 Toes to Bar

6 Power Snatch (115/80), 6 Toes to Bar

9 Power Snatch (115/80), 9 Toes to Bar

12 Power Snatch (115/80), 12 Toes to Bar

Continue adding (3) repetitions to each movement until time is reached.

Cool-down

Pistol squat practice

Accumulate 50 reps total (25/leg)

8/10/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class –

15 minutes to complete: -no score-

800m run

1000m row

25 Medball thrusters

Metcon (Time)

Wings
“Wings”

5 Rounds:

200 Meter Run

12 Calorie Row

21 Wallballs (20/14)

Cool-down

Practice your skills – anything you want to test or work on

8/9/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class – 15 AMRAP: -not scored-

400m Run

Single db overhead carry 50’/arm

Farmer carry lunges 50’

Metcon (AMRAP – Reps)

Strongman Style V3
Teams of 2-3, 5 Minutes at Each:

Prowler Push – 50′ = 1 point

Tire Flip 50′ = 1 point

Row 5 calories = 1 point

Power Cleans (135/95) 3 reps = 1 point

Front rack barbell carry 50′ = 1 point

8/8/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class – 20 minutes to complete:

A1) 3-3-3-3-3 Deadlifts @ 45,55,65,75,85% – right into

A2) 30 double-unders unbroken then rest 2 minutes

Metcon (Time)

Thee Times A Lady
3 Rounds:

60 Double-Unders (2:1 substitution for single-unders)

30 Calorie Bike or Row

15 Deadlifts (245/165)

15 MINUTE TIME CAP

Cool-down

Tabata Tuesday

4mins (8rds) – strict pull-ups

4mins (8rds) – strict dips

4mins (8rds) – sit-ups

8/7/17

Metabolic CrossFit – CrossFit

Warm-up

25 minutes to complete:

A1) 6 sets of the compex: Power Clean +FS – drop the bar – right into Hang Power Snatch + OHS working up in weight – right into

A2) 6 sets of 5-10 kipping pull-ups unbroken – rest 2 mins

Metcon (Time)

Tootsy Roll
15 Overhead Squats (95/65)

15 C2B Pull-ups

15 Squat Snatches (95/65)

15 C2B Pull-ups

15 Front Squats (95/65)

15 C2B Pull-ups

15 Squat Cleans (95/65)

15 C2B Pull-ups

8/5/17

Metabolic CrossFit – CrossFit

Warm-up

Starting at 5 minutes after the hour:

5 minutes of rope climb practice

Then..

12 minutes to complete 3 rounds: @ moderate effort

5 thrusters @ 1/2 metcon weight – 5 rope pull-ups – 5 burpee box jumps

Metcon (AMRAP – Rounds and Reps)

“31 Heroes”

Teams of 2, AMRAP 31:

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30″/24″)

Continuous 400m Run with MedBall (20/15)
One partner is working through rounds of the Thruster/Rope Climb/BJ triplet, while the other partner is completing a 400m Sandbag Medball run. Upon the completion of the run, partners switch positions. Score is your total amount of rounds completed inside of the team.

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends.

31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.

To learn more visit 31Heroes.org

8/4/17

Metabolic CrossFit – CrossFit

Warm-up

Starting at 5 minutes into class:

15 minutes to work up to a heavy set of 3 squat clean + jerk as 1-1-1 dropping the bar each time

-work on any other mobility between sets-

Metcon (No Measure)

“Onesies”

Athletes choose only one from each section:

With a running clock-

1) 1-Rep Squat Test – 0-20 minutes

Front Squat, Back Squat, or Overhead Squat

2) Gymnastics Test – 20-30 minutes

Max Ring Muscle-Ups, Max Pull-Ups, or Max Handstand Pushups

3) Conditioning Test – 30-35 minutes

500m Row for Time, 400m run for Time, or Max Bike Cals in 1:00
Record your scores somewhere!

8/3/17

Metabolic CrossFit – CrossFit

Warm-up

Starting at 5 minutes into class:

10 minutes to complete:

20 Calorie Row

20 Burpees

Run 400m

20 Box Jumps

Metcon (AMRAP – Reps)

“Double Pump”

Teams of 2 – AMRAP 20:

1 Calorie Row, 1 Burpee Box Jump (24″/20″)

2 Calorie Row, 2 Burpee Box Jump (24″/20″)

3 Calorie Row, 3 Burpee Box Jump (24″/20″)

ect.
Partner 1 completes the first round, 1 Calorie and 1 BBJ.

Partner 2 then does the same, 1 Calorie and 1 BBJ.

Partner 1 completes 2 Calories + 2 BBJ, and tags it back to Partner 2 for the same.

Continue completing full rounds and adding (1) repetition to each movement until time is called.

Cool-down

Partner A does single-unders while Partner B does 50 meters light waiter’s walk/arm. Then switch.

Partner A does single-unders while Partner B does 3 rounds: 10 no push up burpees, 15 pass thrus. Then switch.

8/2/17

Metabolic CrossFit – CrossFit

Warm-up

Starting at 5 minutes into class:

5 minutes to practice squat snatch with only a bar or PVC – focus on form and speed

1 Rep Snatch

8 @ 30-50% rest 2 minutes

5 @ 60% rest 2 minutes

3 @ 70% rest 3 minutes

1 @ 80% rest 3 minutes

1 @ 90% rest 3-4 minutes

1 @ max rest 3-4 minutes

1 @ PR attempt 3-4 minutes
Goal is to hit a 1 rep heavy Snatch for the day in 20 minutes

The first lighter sets are to serve as preparation for the final lift

Warm-up

Immediately following Snatches:

5 minutes to practice squat clean and split jerk with only a bar or PVC – focus on form and speed

1 Rep Clean and Jerk

8 @ 30-50% rest 2 minutes

5 @ 60% rest 2 minutes

3 @ 70% rest 3 minutes

1 @ 80% rest 3 minutes

1 @ 90% rest 3-4 minutes

1 @ max rest 3-4 minutes

1 @ PR attempt 3-4 minutes
Goal is to hit a 1 rep heavy C+J for the day in 20 minutes

The first lighter sets are to serve as preparation for the final lift

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