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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

“Nasty Girls”

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)

3 RFT

50 Air Squats

7 Muscle Ups

10 Hang Power Clean (135/95)

Strength

10×1 Snatch EMOM @ 70-75% 1RM

Fight Gone Bad

Metabolic CrossFit – CrossFit

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

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

10 October 2014

Metabolic CrossFit – CrossFit

“The body can achieve what the mind can conceive.”

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 (Time)

5 RFT

12 Kettle Bell Swings (70/53)

12 T2B

250 meter row

Strength

20 minutes to complete

5×1 Hang Snatch @ 80% 1RM

5×1 Front Squat @ 90% 1RM

Gymnastics

20 Muscle Ups for Time

Each time you drop from the rings you must rest 90 seconds before getting back on the rings.

Tabata Something Else

Metabolic CrossFit – CrossFit

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 (AMRAP – Reps)

Tabata Style 20 seconds work/10 seconds rest for 32 intervals

8 intervals pull-ups

8 intervals push ups

8 intervals sit ups

8 intervals of air squats

Squat Snatch (5×5 @ 60% 1RM)

High Bar Back Squat (4×7)

8 October 2014

Metabolic CrossFit – CrossFit

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 (Time)

3 RFT

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

Skill Work

EMOM x 8

10 T2B

20 Double Unders

*Scale as Needed to Complete EMOM

Strength

Romanian Deadlift

3×8

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