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7/10/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 Bike

2:00 Row

10 Tuck Jumps

10 Dislocates

100′ Bear Crawl

10 Box step-ups

10 Air Squats

Couch Stretch 2:00/side

Back Squat (5×3)

Work up to a heavy single around 90%

then,

5×3 @ 82.5%

Metcon (AMRAP – Reps)

L1 & L2

Every 5:00 for 20:00

Run 400m

25 Burpee Box Jump Overs 24/20

*Restart each round. No picking up where you left off.

*400m counts as 1 rep

7/9/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

2k Bike

Warm-up (No Measure)

Warmup

100′ Bear Crawl

10 Dislocates

100′ Side Shuffle

10 Wall Squats

100′ Back Pedal

10 Walking Lunges

Metcon (Time)

L1 & L2

3 Rounds

50′ Overhead Walking Lunge Steps 95/65

40/30 Calories Row

Metcon (AMRAP – Reps)

Extra (Competitors)

Every 4:00 for 16:00

8 Strict HSPU

10 Squat Cleans 115/75

8 Kipping HSPU

10 Power Snatch 115/75

7/8/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

AMRAP 4

12 PVC Thrusters

10 Box Step Ups, 30/24

12 Calories Row

Clean and Jerk (6×3)

70-75%

Metcon (Time)

L1

35/25 Calorie Bike or Row

50 Wallballs 20/14

Metcon (Time)

L2

50/40 Calorie Bike or Row

100 Wallballs 20/14

7/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Run 400m

10 Good Morning, empty bar

10 box step-ups

Couch Stretch 2:00/side

100′ side shuffle

100′ Bear Crawl

50′ Inchworm

100′ Bear Crawl

100′ side shuffle

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

7/5/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds

10 DBL KB Sumo Deadlift

8 Glute Bridges

6 Barbell Strict Press, empty

Run 200m

Sumo Deadlift (5×2)

2-2-2-2-2

Heavy, but perfect controlled reps

Metcon (AMRAP – Reps)

L1 & L2

Every 3:00 for 18:00

15/9 Calories on AAB

5 Pull-ups

or,

Metcon (Time)

L1 & L2

5 Rounds

8 Burpee Box Jump Overs 24/20″

16/12 Calorie Row

8 Burpee Box Jump Overs

Rest 2:00

(18 Minute Cap)

*cap includes rest periods

Fourth of July 2019

Metabolic CrossFit – CrossFit

**** New Cycle ****

Weightlifting Technique Class Week 2 will return next week due to holiday today

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Warm-up (No Measure)

Warmup

200m jog

10 Dislocates

10 wall squats

200m jog

10 push-up to down dog

10 box step-ups

200m jog

Couch Stretch 2:00/side

Warmup up to your metcon weight for the Clean

1775 (AMRAP – Rounds and Reps)

60-Minute AMRAP of:

17 Power Cleans, 135/95

75 Squats

Unload the barbell and carry it 200 meters away.

Return to the plates and then carry one forward to the barbell.

Retrieve the second plate, carry it forward and reload the barbell for the next round

7/3/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

100′ Bear Crawl

100′ Side Shuffle

50′ High Knees

50′ high Kicks

10 light kb swings

10 hand release push ups

Bike 50/30 Calories (steady pace)

:90 Dead Hang from Bar

2×10 Light Zercher Squat

Back Squat (5×3)

Work up to a heavy single

then,

5×3 at 80% of that

Metcon (Time)

L1 & L2

10-8-6-4-2

Push Ups x2

KB Swing 53/35

7/2/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Good mornings

10 box step-ups

5 kips

5 scap pull-ups

10 Dislocates

50′ Inchworm

50′ side shuffle

10 Cossack Squats

Warm-up (No Measure)

Weakness Warmup

1k Row

or

1k Bike

Metcon (Time)

L1

5 Rounds

6 Deadlift 205/135

9 Box Jump Overs 24/20

12 Pull Ups

Metcon (Time)

L2

5 Rounds

6 Deadlift 255/175

9 Box Jump Overs 24/20

12 Pull Ups

7/1/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 Rounds

9 Goblet Squats

12 Banded Good Mornings

15 Calories Bike

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

10 Dislocates

10 Around the world

10 Behind the neck Press

10 Push-up to down dog

Snatch (6×3)

L1

Build to a moderate weight

Snatch (6×3)

L2

70-75%

Metcon (Time)

L1

4 Rounds

10 Front Squats 95/65

10 Abmat Sit-ups

10 Overhead Squats 95/65

10 Abmat Sit-ups

Metcon (Time)

L2

4 Rounds

10 Front Squats 115/75

10 Toes to Bar

10 Overhead Squats 115/75

10 Toes to Bar

6/29/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Primer

Row 400m

25 Box Jumps 20″

Abmat sit-ups

Stretch: Ankles/Calves

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 14

20/12 Calories on AAB

12 knees to elbows

6 Sandbag Over Shoulder 60/40

*Scale k2e to knee raises if needed

Sub 30/20 medball if no sandbag or dball is available

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 14

20/12 Calories on AAB

12 Toes to Bar

6 Sandbag Over Shoulder 90/50

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