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Farewell Noah

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

1 rounds burgner warmup

200m run

10 pushup to down dog

200m run 1 round burgner warmup

Amrap 3

12 airsquats

10jumping jacks

8 box stepups

Metcon (Time)

Oh Hell Noah

for Time

10 OHS 95/65

20 box jumps 24/20

200m run

10 OHS 95/65

20 box jumps 24/20

400m run

10 OHS 95/65

20 box jumps 24/20

800m run

10 OHS 95/65

20 box jumps 24/20

1mi run

9/7/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3:00 bike, conversational pace

10 air squats

50′ walking lunge

10 good mornings, empty barbell

50′ bear crawl

10 push-ups

Calf/Ankle stretch :45/side

Accumulate 3:00 in a Hollow Rock

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

9/6/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

100′ skip

50′ butt kickers

10 db strict press 25/15

8 medball clean w/:05 hold in bottom

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

10:00 Warmup to your clean weight

*around 15-18 reps in total

Power Clean (4xMax reps)

:90 on

2:30 rest

Singles at 80-85% of 1rm

drop and reset each rep

Metcon (6 Rounds for reps)

L1

Every 2:00 for 12:00 (score each round)

10 Push Press 95/65

5 hand release push-ups

max cal on AAB in remaining time

*restart each 2:00. Score is the 15 reps plus however many calories on the bike you get

Metcon (6 Rounds for reps)

L2

Every 2:00 for 12:00 (score each round)

10 Push Press 135/95

5 hand release push-ups

max cal on AAB in remaining time

*restart each 2:00. Score is the 15 reps plus however many calories on the bike you get

9/5/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

100′ walking lunge

50′ Inchworm

100′ high knees

50′ back pedal

100′ Bear Crawl

50′ shuffle

Amrap 4

10 box step-ups

12 sit-ups

200m run

Metabolic Snatch Complex (6×2)

Every :90 for 9:00

75% of your 1rm from Test week

*Squat Snatch-Hang Squat Snatch-2 OVHD Squats

Metcon (AMRAP – Rounds and Reps)

L1

3 Rounds

25 Wallballs 20/14

10 Pull Ups

*Scale pull-ups to banded kipping pull-ups

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 12

50 Wallballs 20/14

20 Pull Ups

9/4/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

200m run

5 kips

10 dislocates

100′ shuffle

50′ bear crawl

2 seated rope Pull-ups, you’re only pulling up to a standing position

Couch Stretch 2:00/side

Metcon (Time)

L1

7 rounds

4 pullups

8 bar facing burpees

Metcon (Time)

L2

7 rounds

2 rope climbs

8 bar facing burpees

Metcon (AMRAP – Rounds and Reps)

L1 & L2

Then,

AMRAP 8

200′ Shuttle run

6 chest to bar Pull-ups

*Scale the c2b down to kipping Pull-ups for L1

9/3/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

10 dislocates

10 Pushup to down dog

50′ walking lunge with a stretch

10 dislocates

10 pushup to down dog

Back Squat (5×5)

90% of your new 5rm from last week

Metcon (Time)

L1

21-15-9

Power Snatch 95/65

Hand Release Push-ups

*Scale up to 7-5-3 for wall walks instead of push-ups

Metcon (Time)

L2

21-15-9

Power snatch 115/85

HSPU

*Scale down to inverted box push-ups, on the toes

Labor Day Hero WOD

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

500m row

600m bike

100′ bear crawl

200m run

100′ shuffle

200m run

10 dislocates

10 box step-ups

5:00 warmup clean

Metcon (Time)

Helton 1.5

*partner wod*

5 rounds for time

800m run

30 DB Squat Cleans 50/35

30 Burpees

*Run together. Cannot begin reps until both partners complete the run.

*Athletes can break up reps however they need

8/31/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

100′ side shuffle

100′ bear crawl

10 walking lungea

10 good morning, pvc

10 db press, alternate arms, 25/15

400m run

15 ovhd squats, PVC

10 push-ups

Metcon (Time)

3 rounds

15 deadlift 225/165

20 single arm db shoulder to ovhd 50/35

20 alternating jumping lunges

Rest 3:00

Then,

100 Double unders

*2:1 for single unders

8/30/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

3:00 on AAB, conversational pace

100′ Bear Crawl

10 push press, empty bar

10 air squats

100′ walking lunge with a stretch ovhd

:20 plank, forearms

Pigeon Pose 1:00/side

:30 hollow rock

Power Snatch

5 rounds

:60 on

2:00 rest between rounds

* Weight should be 75-80% of your 1rm. Or a weight you could manage 10+ reps each round

*Drop and reset each rep

Metcon (AMRAP – Rounds and Reps)

L1

Every 3:00 for 12:00

:20 Hanging knee raise hold

100′ Goblet walking lunge 35/25

20 push-ups

*Start a new round each 3:00

Metcon (AMRAP – Rounds and Reps)

L2

Every 3:00 for 12:00

:20 Hanging L-sit hold

100′ Goblet walking lunge 53/35

20 push-ups

*Start a new round each 3:00

8/29/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

4 lap jog in gym

1 lap Waiter carry, right arm 10# plates

5 burpees

1 lap Waiter carry, left arm 10# plate

:20 T-spine stretch on wall

:20 wall squat hold

20 Good morning, PVC

10 Dislocates

10 Goblet squat holds, :03sec 35#

Metcon (Time)

L! & L2

Partner WOD

2k Row Buy-in

then,

120 kettlebell swings 53/35

100 box jumps 24/20

80 cal bike

*Scale kettlebell weight to 35/26 for L1 if needed. Scale down box height IF needed or sub box step-ups

Metcon (Weight)

Extra (Weightlifting)

Heavy Clean Pulls

4×3 @120% of your 1rm Clean

1:00 rest between sets

*Each rep is from floor and shall finish with athlete fully extended in the knees, hips, and on their toes and a shrug. This IS NOT a high pull.

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