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Parks and Wreck

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Team Relays

Place KB in middle of floor. Divide class into two teams. One person from each team will go at a time. Teams will complete:

Rd 1: Bear Walk to KB/Spidermans Back–complete 10 goblet squats with KB

Rd 2: Active Samson to KB/ Crab Walk Back–complete 10 alternating KB snatches with KB

Rd 3: Butt Kicks to KB/High Knees Back –complete 10 KB swings

Rd 4: Toy Soliders to KB/Sprint Back–Complete 2 Turkish Get-ups with KB

The team to with all members to complete all 4 rounds first wins.

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

35/25 Calorie Row

50 Kettlebell Swings (70/53)

35/25 Calorie Row

200 Meter Wreck Bag Run (50/35)
Teams of 1 guy/1 girl–30 cal row

Back Squat (Stamina Squat)

On the Minute x 12 (3 Rounds):

Minute 1 – 6 Back Squats @ 65%

Minute 2 – 4 Back Squats @ 70%

Minute 3 – 2 Back Squats @ 75%

Minute 4 – Rest

Granite Games Q1

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Interval Warmup

3:00 Bike

Rest 1:00

3:00 row

4 Rounds

:30 on :30 off

Row

Run

Bike

Metcon (Time)

Rx

14MIN TIME CAP

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

Metcon (Time)

Intermediate

14MIN TIME CAP

15 Burpees Over Concept 2 Erg (CAN step over)

35/25 Calorie Row

15 Burpees Over Concept 2 Erg

35/25 Calorie Row

15 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

Power Hour

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Simon Says with coach

50′ Spidermans

50′ Active Samson

5 Push-up to Down Dog

10 Air Squats

:30 Wrist Stretch

:30 Front Rack Stretch

:30 Child’s Pose

5 Hang Straight Arm Barbell Jumps

5 Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 Strict Press

2 Push Press

2 Push Jerks

2 Hang Clean and Jerks

2 Clean and Jerks

Build to workout weight

Metcon (Time)

For Time:

50 Clean and Jerks (135/95)

On the Minute – 5 Toes to Bar
Starting on the 0:00 and on every following minute, athletes will complete 5 toes to bar before moving to the barbell to complete 50 clean and jerks for time. The toes to bar do not count towards today’s score, only the time it takes athletes to complete the 50 repetitions on the barbell. The toes to bar variation should be something that athletes will complete unbroken every time on the bar. The weight for the clean and jerks will be athletes “Grace” weight, which is a load they could complete10-15+ repetitions unbroken when fresh.

Liquid Laugh

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Team Rowing Relay:

Row 100 m/person–must do 2 lunges for every meter you go over. First team to 500m wins

Mobility

:30 Pigeon Pose/side

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute – Front Rack Dumbbell Step Back Lunges (50’s/35’s)

1 Minute – Double Unders

1 Minute Calorie Row

1 Minute – Rest

TNT

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Knuckle Drags

50′ Active Samson

50′ Active Spidermans

5 Air Squats with 10 sec pause at bottom

5 Push-up to Downward Dog

10 PVC Passthroughs

:30 Front Rack Stretch

Movement Prep

3 High Hang Muscle Snatches

3 Hang High Pulls

3 Snatch Balances (Snatch Drops)

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

3 Push Press

3 Push Jerks

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Clean and Jerks

3 Front Squats

3 Push Press

3 Thrusters

Athletes will be allowed to choose between two workouts for time today.

Metcon (Time)

“Van Damme”

30 Snatches (135/95)

10 Ring Muscle-ups

30 Clean & Jerks (135/95)

10 Ring Muscle-ups

30 Thrusters (135/95)

10 Ring Muscle-ups

Metcon (Time)

“TNT”

30 Snatches (95/65)

30 Clean and Jerks (95/65)

30 Thrusters (95/65)

Extra!

Time Permitting

Tabata Hollow Rocks

8 Rounds of :20 On, :10 Off

Kelly

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

:15 Quad Stretch/side

:15 Side Lunge/side

10 Knee to Chest

50′ Solider Kicks

50′ Duck Walk

50′ Walking Samson

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

:30 Ankle Stretch/side

:60 Child’s Pose

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
World records are set with negative splits. This mindset is important for today. It’s not about the first round, or even the second round. This workout is about being to maintain or improve upon what you did in round 1 and 2 during rounds 3-5. Finding a slightly more conservative pace and break-up strategy from the get-go will allow for this sustainability during the later rounds.

Over and Out

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Spidermans

10 Air Squats with 3 sec pause at bottom

10 PVC Passthroughs

50′ Inchworms

10 PVC Around the World

5 Push-up to Down Dog

50′ Active Samson

10 PVC Overhead Squats on wall

5 Bar Facing Burpees

:30 Ankle Stretch/side

Snatch Prep (with empty bar or PVC)

3 Snatch Deadlifts

3 High Hang Power Snatch

3 Hang Power Snatch

3 Power Snatch

3 Snatch Balances (Snatch Drops)

2 Hang Squat Snatches

1 Squat Snatch

Squat Snatch (1 RM)

15 Minutes to establish 1 RM Squat Snatch

Metcon (Time)

20 Power Snatches (95/65)

20 Barbell-Facing Burpees

20 Overhead Squats (95/65)

20 Barbell-Facing Burpees

20 Squat Snatches (95/65)

Roux

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400m jog

3 rounds, each partner

w/partner

50′ banded partner drag

*one partner will put a green band around their waist whilst the other partner will hold the band creating tension while the first partner pulls them 50′

3 rounds, each partner

w/partner

50′ banded partner side shuffle

*one partner will put a green band around their waist whilst the other partner will hold the band creating tension while the first partner pulls them 50′

50′ high kick-pick up golf ball pickup

Metcon (No Measure)

Every 3min on the min for 15

6 ring dips

:45sec ring hold

*ring dips should start fully extended in the arms, lower yourself down until the hands are level with the chest.

*Scaled ring dips will be the same except the athlete is allowed to put their toes on the ground trying to not put much weight on them for support.

Metcon (AMRAP – Reps)

Roux

10 rounds

in 2min intervals

150m row, sprint

10 Russian kettlebell swings 53/35

10 burpees, no push-up

*This should be about 85% effort. Use the last 30sec in each round to recover and get back to a rower.

Score is fewest burpees in a given round

07/04/1776

Metabolic CrossFit – CrossFit

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7/4/1776 (Time)

7 Rounds of:

4 Power Cleans (175/135)

17 Push-ups

Then immediately after the 7 rounds do,

76 Wall Balls

242 Single Unders (guess what the 242 is for)

Jack Squat

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Odd Object Conditioning

3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:

1st 50 Meters – Left Arm Overhead, Right Arm Hang

2nd 50 Meters – Right Arm Overhead, Left Arm Hang

3rd 50 Meters – Both Front Rack

4th 50 Meters – Both Overhead

Front Squat

15 Minutes

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 90%

3 Reps @ 80%

1 Rep @ 95%

Rest as needed between sets.

Metcon (Time)

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run