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OC 11/7/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness warmup

4k bike, easy pace

Front Squats (3×6 @ 82.5%)

Metcon (Time)

L2

2 rounds

30 wallballs 20/14

20 bar facing burpees

10 Medball cleans over shoulder 30/20

rest 4:00 between rounds

Metcon (Time)

L1

2 rounds

20 wallballs 20/14

15 bar facing burpees

10 medball clean over shoulder 20/14

Rest 4:00 between rounds

OC 11/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 Dragon Pose/side, then:

Primer

2 Rounds

Run 100m

6 Power Clean and Push Press; empty bar

12 Jumping Lunges

Squat Snatch (7×1 )

1 @80%

1@85%

4×1 @90%+

1 @80%

Metcon (Time)

L1

25/18 Calorie AAB

25 Push Ups

25 DB Box Step Overs 35/25 to 24/20

25 Scaled HSPU from Box

25 Back Rack Walking Lunge Steps 105/75

Scale ALL reps to 15 IF needed

Metcon (Time)

L2

25/18 Calorie AAB

25 Push Ups

25 DB Box Step Overs 50/35 to 24/20″

25 HSPU

25 Back Rack Walking Lunge Steps 135/95

OC 11/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

1:00 Bear Crawl

2:00 jog in gym

10 walking lunges

10 behind the neck press, empty bar

10 Good Mornings

Push Jerk (4×6 @80%)

Metcon (AMRAP – Reps)

L1 & L2

*grab a partner for spotting IF you need or utilize Dumbbells instead of barbell

AMRAP 16

Row 600m

40 Bench Press

Row 500m

30 Bench Press

Row 400m

20 Bench Press

Row 300m

10 Bench Press

*SCALE weights to what you can perform this many reps!

**Suggested weights are as follows: 75/55, 115/75, 155/105, 195/125

20.4

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Suggested Warmup

3:00 on AAB, increase speeds each minute

20 lunges

2:00 wall squats

Couch Stretch 2:00/side

Ankle Stretch w/kb 1:00/side

3 rounds

5 burpee box jumps

5 squat clean thrusters 95/65

Take 8:00 warmup Clean to a weight about 85% of what you plan to hit

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 155 / 105 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 125 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

11/2/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

50′ high knees

50′ butt kickers

200m row

50′ skip

50′ reverse lunge

200m bike

50′ carioca

50′ cartwheel

Metcon (Time)

In teams of 2

Each partner will row

100m, 200m, 300m, 400m, 500m

*Partners alternate

Rest 2:00

Then Each partner will bike

200m, 400m, 600m, 800m, 1000m

*Partners alternate

Rest 2:00

Then Each partner will run

200m, 400m, 600m, 800m, 1000m

*Partners alternate

OC 11/1/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

row 300m

10 dislocates

10 pushup to down dog

10 jumping jacks

3×5 Dip+dip+pull-up

3 reps- from Power Position

-Stand and shrug (extended onto toes, knees extended, hips extended)

-High Pull (extended onto toes, knees extended, hips extended)

-Power Snatch

Power Clean and Jerk (10×1 @85%)

EMOM

Metcon (AMRAP – Reps)

L1 & L2

AMRAP 9

8 Hang Power Snatch 95/65

4 Bar Muscle Ups

7 50′ Shuttle Sprints

*L1 scale the bar muscle-ups to jumping from a box or banded or down to pull-ups if needed

Metcon (No Measure)

ROMWOD full length remainder of class

OC 10/31/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

2k run

or

10:00 row

1:00 TSpine stretch on wall

Front Squat (3×6 @80%)

Metcon (4 Rounds for reps)

L2

AMRAP 4:00 x 4

20/12 Calorie AAB

20 Shoulder to OH 115/75

Max Box Jumps 24/20″ in remaining time

Rest 3:00

Metcon (4 Rounds for reps)

L1

AMRAP 4:00 x 4

20/12 Calorie AAB

20 Shoulder to OH 95/65

Max Box Jumps 24/20″ in remaining time

Rest 3:00

OC 10/30/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

10 strict press, PVC

10 RDL empty bar

10 front squats, empty bar

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

3 sets

3×3 scap activates

3×3 kips

3×3 pull-up negatives

Squat Snatch (6×2 @80-90%)

Drop and Reset

Rest as needed

Metcon (AMRAP – Reps)

L2

AMRAP 12

Climb the Ladder

1 Clean And Jerk 155/105

3 Pull Ups

2/6, 3/9, 4/12, etc

Metcon (AMRAP – Reps)

L1

AMRAP 12

Climb the Ladder

1 Clean And Jerk 115/85

3 Banded Strict Pull-ups

2/6, 3/9, 4/12, etc

OC 10/29/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

1:00 wall squats

1:00 push-up to down dog

10 Bent over rows; empty bar

Push Jerk (4×6 @ 77.5%)

Metcon (Time)

Choose either A. or B.

A.

L2

3-6-9-12-15-18

AAB Calories (2-4-6-8-10-12-14 for ladies)

1-2-3-4-5-6

Bar Muscle Ups

(15 Minute Cap)

*L1 sub Deficit Ring rows for Bar muscleups

Metcon (Time)

B.

L1 & L2

3 Rounds

8 Burpee Box Jump Overs 24/20

24 Wallballs 20/14

Rest 1:30

20.3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Suggested Warmup

2 sets

:30 Plank

12 scap pullups

Work up to a heavy deadlift (slightly heavier than heaviest bar in YOUR scale)

Primer

2 rounds

row 250m

12 db push press 50/35

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

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