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Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

:15 Quad Stretch/side

:15 Side Lunge/side

5 Knee to Chest

50′ Toy Solider Kicks

50′ Duck Walk

50′ Walking Samson

50′ Spidermans

50′ Inchworm

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

:60 Front Rack Stretch

:60 Wrist Stretch

Deadlift (1×1)

20 minutes to build to 1 RM

Warm-up (No Measure)

200 Meter Run

:15 Quad Stretch/side

:15 Side Lunge/side

5 Knee to Chest

50′ Toy Solider

50′ Duck Walk

50′ Walking Samson

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

Extra!

Time Permitting:

Max Effort Unbroken Ring Muscle-ups

Zero Dark Thirty

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Spidermans

10 PVC Pass Throughs

50′ Active Samson

10 PVC Pass Throughs (Slightly More Narrow)

5 Push-up to Down Dog

10 Slow PVC Overhead Squat

Toes to Bar Prep

:15 Second Hollow Hold on Floor

:15 Second Arch Hold on Floor

:15 Second Hollow Hold on Bar

:15 Second Arch Hold on Bar

5 Scap Pull-ups

5 Kip Swings

3 Knee to Chest

3 Toes to Bar

Muscle Snatches + 3 Overhead Squats

1 Set – 40%,

1 Set – 45%,

3 Sets – 50%

Weightlifting

On the Minute x 12

Power Snatch + Hang Squat Snatch

Minute 1: 60%

Minute 2: 64%

Minute 3: 68%

Minute 4: Rest

Minute 5: 72%

Minute 6: 76%

Minute 7: 80%

Minute 8: Rest

Minutes 9-10-11: Build to a Heavy Complex

Metcon (Time)

Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatches (115/80)

200/140 Calorie Row

2 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatch (135/95)

200/140 Calorie Row

1 Round:

30 Toes to Bar

30 Burpees

30 Power Snatch (155/105)
2 Men, 1 Woman: 125 Row

2 Women, 1 Man: 110 Row

Fight Club

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

:45 Medicine Ball Foot Taps

:45 Medium Row

5 Push-up to Down Dog

:30 Faster Row

10 Slow Air Squats–3 second pause at bottom

:60 Child’s Pose

:30 Ankle Stretch/side

:60 squat hold (hold on to rig if needed)

5 of each movement for the Metcon you choose to do

Metcon (AMRAP – Reps)

“Fight Club”

3 Rounds, For Total Reps:

1 Minute Thrusters (95/65)

1 Minute Power Cleans (95/65)

1 Minute Box Jump Overs (24/20)

1 Minute Pull-ups

1 Minute Row Calories

1 Minute Rest

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Endurance

Time Permitting:

Every 2:00 x 6 Rounds:

200 Meter Run

Max Kipping Handstand Push-ups Until the 1:20 Mark

Lagniappe

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

0:00-3:00

250m row

max box step-ups

3:00-6:00

250m row

5 broad jumps

6:00-9:00

250m row

max box jumps

Metcon (Time)

Lagniappe

2000m row

50 Pwr cleans 155/105

100 box jumps 24/20

20min time cap

*Athletes can start and move to any movement in any order, but must complete that movement before they can move to another.

*If you finish before the cap, then score is your time. If you hit the cap then your score is 20min. Either way put your total reps in the notes. 1m equals 1 rep

Heartbreak Kid

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:15 Quad Stretch/side

:15 Side Lunge/side

:30 Hollow Hold

50′ Duck Walk

50′ Active Samson

50′ Spiderman

10 Air Squats

:30 Single Unders

10 Jumping Jacks

5 Push-up to Down Dog

:60 Wrist Stretch

:30 Ankle Stretch/side

Banded Walks

10 steps in each direction followed by 5 squats

Front Squat

15 Minutes to Complete:

4 Reps @ 77%

1 Rep @ 82%

4 Reps @ 77%

1 Rep @ 87%

4 Reps @ 77%

1 Rep @ 92%

Heartbreak Kid (Time)

3 RFT

10 Front Squats (185/135)

20 Chest to Bar Pull‐ups

50 Double Unders

Extra!

Time Permitting

Not For Time:

50-40-30-20-10:

AbMat Sit-Ups

:20 Second L-Sit after each round

Captain Crunch

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

5 Push-up to Down Dog

:45 Medium Row

50′ Active Spidermans

:30 Fast Row

50′ Active Samson

:60 Front Rack Stretch

:60 Wrist Stretch

5 Deadlifts

5 Power Cleans

5 Push Jerks

Strength

On the 2:00 x 6 Sets:

5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

Metcon (3 Rounds for reps)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

1 Round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

6/25/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

KB Warm-Up Today:

50′ farmers carry

50′ KB lunges

50′ waiters carry

10 alternating KB snatches

10 KB goblet squats

10 KB Clean and Jerks

10 KB Turkish Get-ups

Back Squat

Not to exceed 15 minutes

On the Minute – 3 Back Squats

Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

Metcon (Time)

4 RFT:

400 Meter Run

50 Air Squats

Extra!

Time Permitting:

Not For Time:

21-18-15-12-9

Calorie Row

GHD Sit-Ups

Wreck Yourself

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:15 Quad Stretch/side

:30 Ankle Stretch/side

:30 Wrist Stretch

10 Knee Raises

50′ Toy Soldiers

50′ Side Lunge

50′ Walking Samson

50′ Spidermans

50′ 3 Air Squats + Broad Jump

50′ Toe Walk

50′ Heel Walk

50′ High Knees

50′ Butt Kickers

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

1 Rope Climb

Metcon (Time)

Teams of 3

For Time:

800 M Run

6 Rope Climbs

20 Squat Cleans (135/95)

800 Meter Run

9 Rope Climbs

35 Squat Cleans (135/95)

800 Meter Run

12 Rope Climbs

50 Squat Cleans (135/95)
Teams will run in groups of 3 switching the wreck bag (50/40) as needed between partners.

300

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 meter run

5 Push-up to Down Dog

50′ Active Samson

50′ Spidermans

50′ Walkouts

10 Air Squats

5 shoulder shrugs

5 kips

5 kipping C2B pull-ups

1-3 strict C2B pull-ups

Complete 3 of each DB movement

300 (Time)

10 RFT:

5 Strict Chest to Bar Pull-ups

10 “X” Dumbbell Movement (70’s/50’s)

15 GHD Sit-ups
Round 1 – DB Push Press

Round 2 – DB Burpees

Round 3 – DB Power Cleans

Round 4 – DB Bench Press

Round 5 – DBLunge Steps

Round 6 – DB Front Squats

Round 7 – DB Bent Over Rows

Round 8 – Alt. DBl Snatches

Round 9 – DB Deadlifts

Round 10 – DB Thrusters

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
ONLY DO THIS WORKOUT IF YOU COMPLETED “300” DURING OPEN GYM ON 6/16

You’ll forgive me later

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15min

400m run

50′ Walking lunges

50′ walking knee pulls

50′ butt kickers

50′ reverse lunges

400m Run

10 Air Squats

400m run

10 Ring rows w/6sec eccentric

400m Run

Clean Pull (1×2)

*Once you’ve started to lose position and speed, stop. Good height for the bar is above the belly button

Metcon (Time)

20min Cap

Teams of 2

For Time:

350/325 Cal Row

bike

*While 1 Person Rows the other Person bikes

Switch every 20cal on the rower

Clean Grip Pause Deadlift (4×2)

Use the same weight from the Clean Pulls. Pause 3 seconds below the knee making sure you are in a good position, shoulders slightly over the bar, weight over the middle of the foot, hamstrings are loaded, back maintains the natural curve but is not rounded.

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