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10.25.14

Metabolic CrossFit – CrossFit

Group Warmup (No Measure)

Metcon

Metcon (Time)

3 rounds for time (20 minute time cap);

14 burpee over the box jumps

21 KB swings

28 shoulder touches

Strength

Back Squat (10 x 1 rep)

Front Squat (2 x 3 reps)

Liquid Cocaine

Metabolic CrossFit – CrossFit

Group Warmup (No Measure)

EMOM x 12

Odd: Power Snatch + Squat Snatch

Even: 4 Back Squats

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Metcon (Time)

5 Rounds for Time

5 Clean and Jerks (155/105)

10 C2B Pull-ups

10.22.14

Metabolic CrossFit – CrossFit

Warm-up

Group Warmup (No Measure)

Strength

Deadlift (1 rep max)

Metcon

Metcon (Time)

1000 m Row

500 m Row

250 m Row

5 mins. rest between rounds

10.21.2014

Metabolic CrossFit – CrossFit

Warm-up 1 (No Measure)

2 rounds of:

10 shoulder passes

25′ bear crawl

25′ over/under

25′ crab walk

10 KB swings

1 round of:

Run/row 400 meters

Banded shoulder stretch

10 reverse hypers

10 DB shoulder press

Metcon (Time)

5 RFT

15 Pull-Ups

20 Kettlebell Swings (55/35#)

25 Wall Balls (20/15#)

October 20th

Metabolic CrossFit – CrossFit

Warm-up

Quick Warmup 1 (No Measure)

2 Rounds:

10 Shoulder Passes

25′ Walking Lunges

25′ Burpee Long Jump

25′ Plank Walk

10 Squats

Metcon

Metcon (Time)

21 Thrusters (135/95)

800 m Run

15 Thrusters (135/95)

800 m Run

9 Thrusters (135/95)

800 m Run

Strength

High Bar Back Squat w/ 3 Second Pause at Bottom (7×2)

The 40’s

Metabolic CrossFit – CrossFit

Warm Up #4 (No Measure)

2 rounds of:

10 shoulder passes

25′ walking lunge/Samson Stretch

25′ inch worm

10 ring rows

10 overhead squats

1 round of:

jump rope 2:00

banded shoulder stretch

10 hip extensions

piriformis stretch

Metcon (Time)

The 40’s

400 meter weighted run (45/35)

40 Overhead Squats (75/55)

40 Sit-ups

40 OH Walking Lunges (45/35)

40 KB Swings (Heavy)

40 Wall Ball (20#/15#)

40 Burpees

40 Pull-ups

400 meter weighted run (45/35)

10.17.2014

Metabolic CrossFit – CrossFit

Warm Up #3 (No Measure)

2 rounds of:

10 shoulder passes

25′ walking lunge/Samson stretch

25′ inchworm

10 ring rows/pull ups

10 squats

1 round of:

Jump Rope 2:00

Banded shoulder stretch

10 hip extension

Metcon (AMRAP – Reps)

AMRAP 10 minutes:

6 Hand Stand Push Ups

9 Box Jumps (30/24)

12 Calories of Rowing (or 12 Sumo Dead Lift High Pulls (45/35)

Front Squat (3 sets of 3)

High Hang Squat Clean with 3 second Pause at the bottom + Jerk

Work up to a moderate heavy single

10.16.14

Metabolic CrossFit – CrossFit

Warm-up 1 (No Measure)

2 rounds of:

10 shoulder passes

25′ bear crawl

25′ over/under

25′ crab walk

10 KB swings

1 round of:

Run/row 400 meters

Banded shoulder stretch

10 reverse hypers

10 DB shoulder press

Metcon (Time)

Every Minute on the Minute x 12 min

Row 200 meters (odd minutes)

12 GHD sit ups (even minutes)

Bench Press (5 sets of 5 reps )

15 October

Metabolic CrossFit – CrossFit

Warm-up

Daily Warm-Up One (No Measure)

2 Rounds:

10 Shoulder Passes

25′ Walking Lunges/Samson Stretch

25′ Inch Worm

10 Ring Rows or Pull-Ups

10 Air Squats

1 Round:

2:00 Jump Rope

Banded Shoulder Stretch

10 Hip Extenstions

Metcon

Metcon (Time)

30 Thrusters (115/80)

30 Pull-ups

30Power Cleans (115/80)

30 Burpees

30 Jerks (115/80)

30 Box Jumps (24/20)

Skill Work

High Bar Back Squat (7×4)

Squat Snatch (5×5 @60%)

14 October 2014

Metabolic CrossFit – CrossFit

Warm-up 2 (No Measure)

2 rounds of:

10 shoulder passes

25′ walking lunge/samson stretch

25′ burpee long jump

25′ plank wall

10 squats

10 ring rows

Metcon (Time)

21-15-9

T2B

Box Jumps (24/20)

Deadlift (225/155)

Skill Work

Handstand Hold

5 Rounds of 20 second hold and 40 second rest

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