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09/13/2017

Metabolic CrossFit – CrossFit

Warm-up

5 minutes of HSPU practice/progression

then,

3 rounds

5 Power snatches

5 Pull-ups

5 Cal bike/Row

5 HSPU

Metcon

“Double Take”

AMRAP 15:

55 Power Snatches (95/65#)

55 Pull-ups

55 Cal Bike/Row

55 Handstand Push-ups

Metcon (AMRAP – Reps)

“Double Take”

AMRAP 15:

55 Power Snatches (95/65#)

55 Pull-ups

55 Cal Bike/Row

55 Handstand Push-ups

09/12/2017

Metabolic CrossFit – CrossFit

Warm-up

Instruction:

Toes to bar progression

then,

2 rounds

5 deadlift (light)

15 Wallballs

5 Toes-to-bar

15 box jumps

Strength

Work up to a heavy triple

Deadlift 3-3-3-3-3

Metcon (Time)

“Blue Lagoon”

3 Rounds:

15 Deadlifts (205/145#)

25 Wallballs (20/14#)

15 Toes-to-Bar

25 Box Jumps (24/20”)

09/11/2017

Metabolic CrossFit – CrossFit

Warm-up

500 m Row

3 rope climbs

3 bear complexes (increasing weight each time)

Metcon (Time)

“Always Remembered”

Teams of 2:

Buy-in: 2001m Row

Then,

4 Rounds:

9 Rope Climbs

11 Bear Complexes (135/95#)

Buy-out: 2977m Row

09/09/2017

Metabolic CrossFit – CrossFit

Warm-up

Pullups progression work for 5 minutes

9 Deadlifts (135)

5 Box jumps

5 pullups

6 Deadlifts (185)

5 box jumps

5 pullups

3 Deadlifts (225)

Metcon (Time)

5 RFT

15 Deadlifts (225/155)

20 Box Jumps

25 Pullups

09/08/2017

Metabolic CrossFit – CrossFit

Warm-up

Handstand Pushup Progression for 10 minutes

10 OHS (45)

3 HSPU

1 Lap around gym

8 OHS (75)

3 HSPU

1 Lap around gym

6 OHS (95)

3 HSPU

1 lap around gym

4 OHS (115)

3 HSPU

1 lap round gym

Metcon (Time)

“Boulderdash”

For time:

21-15-9

Overhead Squats (115/80#)

Handstand Push-ups

400m Run

09/07/2017

Metabolic CrossFit – CrossFit

Warm-up

Review Rowing Technique with 1000m row

then,

Run 400m

6 Kettlebell Swings

25’ Walking Lunges

8 Kettlebell Swings

25’ Walking Lunges

10 Kettlebell Swings

Metcon (AMRAP – Rounds and Reps)

“Rally Caps”

Teams of 2

AMRAP 20:

12/8 Calorie Row

10 Kettlebell Swings (70/53#)

50’ Walking Lunges

09/06/2017

Metabolic CrossFit – CrossFit

Warm-up

A.) Build up to working weight for cleans and snatches

3-2-1-1-1

B.) 10 Wallballs

10 Double unders

8 box jumps

8 TTB

6 pullups (drill form!)

6 burpees

4 cleans

4 jerks

2 snatches

2 MU (or scale)

Metcon (AMRAP – Rounds and Reps)

“Open Test”

AMRAP 20:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

09/05/2017

Metabolic CrossFit – CrossFit

Warm-up

10 minutes for front squat mobility

then,

Run 200 m

5 cal bike

10 deadlift

5 cal bike

15 front squats

10 cal bike

15 thrusters

Run 200 m

Metcon (3 Rounds for reps)

“Base Drop”

AMRAP 5:

21 Cal Bike

21 Deadlifts (95/65#)

Rest 5:00

AMRAP 5:

15 Cal Bike

15 Front Squats (95/65#)

Rest 5:00

AMRAP 5:

9 Cal Bike

9 Thrusters (95/65#)

09/04/2017

Metabolic CrossFit – CrossFit

Warm-up

3 rounds

10 KBS

10 hand release pushups

10 sit-ups

Metcon (Time)

“Six Pack”

21-18-15-12-9-6-3

Kettlebell Swings (53/35#)

Push-ups

Sit-up

Skill Work

Pullup progression work

Hollow body, kipping, butterflies, and stringing long sets

09/02/2017

Metabolic CrossFit – CrossFit

Warm-up

Rowing Skill Work (1000 m)

Metcon

Teams of 2 or 3

Row 10K (or 6K for 2)

*Athletes change every 250m

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