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Play Dead

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Mintes to Complete

200 Meter Run

50′ Toy Soldiers

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

10 Knee to Chest

10 Knuckle Drags

10 Side Lunges (5/side)

:30 Quad Stretch/leg

:30 Samson/leg

Then:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Build to Deadlift Weight

Gymnastics

AMRAP 7:

3 Bar Muscle-Ups

5 Strict Handstand Push-ups

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 600 Meter Run

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

-Rest 5:00-

AMRAP 5:

Buy-In: 400 Meter Run

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

-Rest 5:00-

AMRAP 5:

Buy-In: 200 Meter Run

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
If the athlete anticipates the longer runs (or rows) taking more than 3 minutes, distances can be adjusted. If unable to run, complete the following:

600 Meter Run = 750 Meter Row

400 Meter Run = 500 Meter Row

200 Meter Run = 250 Meter Row

Spin Doctor

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 minutes to complete

2 Rounds

:30 Medball Foot Taps

10 Air Squats

:30 Samson Stretch/leg

10 Medball Deadlifts

:30 Plank

200 meter run

Kettlebell Ankle Stretch (1 minute/side)

Child’s Pose (1 minute)

Kettlebell squat hold (1 minute)
KB Ankle Stretch: Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Back Squat

20 minutes total to warm up and complete:

10 Reps @ 72%

8 Reps @ 77%

6 Reps @ 81%

4 Reps @ 85%

2 Reps @ 90%

Rest 2:00 between sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

15 Kettlebell Swings (53/35)
Double Under Substitutions:

Reduce Reps

:30 Seconds Double Under Attempts

60 Single Unders

Jumping out the Fire Escape

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 rounds

15 DU

:30sec plate squat hold 10/10

3 fwd rolls

:30sec plank

Metcon (Weight)

Snatch!

Every :30 for 6:00

1 PWR Snatch 60-70% 1rm

1:00 Rest then,

Every Minute for 6:00

1 Squat Snatch 70-80% 1rm

Score: Load in 2nd 6 minutes

Metcon (Time)

Strong Bear

3 rounds

2:00 Bike

60 DU

10 ovhd squats

RX: 135/95

Scaled: 95/65

Scaled Dubs: 3 to 1

Choose your rate, Choose your fate (Pick either workout)

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

25 banded face pulls

10 situps

50′ reverse lunge

10 barbell side-bends

50′ barbell walking knee ups

10 back squats 45/35

Metcon (Time)

Interval Class

6rft

2:00 on bike or 20 cal row

20 heavy plate walking lunges

400m run

rest :90sec after each round

Sore is total time INCLUDING rest

Metcon (Time)

Stargate

for time:

800m run

200 DU

100 Wallballs

50 Pullups

25 box jumps 30/24

Score is time

4/23/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes to Complete:

200 Meter Run

Quad Stretch

50′ Toy Soldiers

50′ Walking Spiderman

50′ Inchworms

50′ 3 Air Squats + 1 Broad Jump

50′ High Knees

50′ Butt Kickers

50′ Toe Walks

50′ Heel Walks

:30/leg Samson Stretch

Side Lunges

Strength

EMOM x 12

Minutes 0-5: Clean Pull + Hang Power Clean + Power Clean + Jerk

Minutes 6-12: Build to a heavy (not 1RM) Power Clean and Jerk

Back Squat (E2MOM)

10 Reps @ 70%

8 Reps @ 75%

6 Reps @ 79%

4 Reps @ 83%

2 Reps @ 88%

Metcon (Time)

For Time:

10-8-6-4-2

Deadlift (275/185)

Bench Press (185/115)

Squat Clean (135/95)
Work in groups of 3 sharing the same barbells/weights if needed due to equipment availability.

4/21/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

Quad Stretch

50′ Toy Soldiers

50′ Walking Spiderman

50′ Inchworms

50′ 3 Air Squats + 1 Broad Jump

50′ High Knees

50′ Butt Kickers

:30/leg Samson Stretch

Side Lunges

Complete 3 of each barbell movement at RX weight. Take the time to appropriately build up to that weight.

Adderall (AMRAP – Reps)

27 minute METCON as follows:

Minute 0-10: 1 Mile Run + Max Effort Clean and Jerk (135/95) in remaining time

Minute 10-13: Rest

Minute 13-20: 800 Meter Run + Max Effort Power Snatch (115/80) in remaining time

Minute 20-23: Rest

Minute 23-27: 400 Meter Run + Max Effort Thrusters (95/65) in remaining time

*Score will be reps

Century Club

Metabolic CrossFit – CrossFit

Bring a friend today for Friends, Fun, and Fundamentals.

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Warm-up (No Measure)

2 Rounds

5 Push-up to Down Dog

:30 Samson/leg

50′ Spidermans

:30 Ankle stretch/ankle

10 Air Squats

Then:

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Then:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

3 Front Squats

3 Push Press

3 Thrusters

Build up to Workout Weight

Metcon (Time)

Teams of 3

For Time:

100/75 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65)

100 Thrusters (95/65)

100 Chest to Bar Pull-ups

100 Thrusters (95/65)

100 Power Snatches (95/65)

100 Box Jump Overs (24/20)

100/75 Calorie Row

25 minute time cap
– Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories.

-The weight on the barbell should be a load that athletes could move for 20+ repetitions when fresh. -Athletes will choose the same weight for both the power snatch and thrusters.

-Having multiple barbells for athletes using different weights than others on their team is recommended to allow everyone to get the correct stimulus.

5/10/2018

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

2 rounds

10 fwd PVC passthrough

10 atw PVC passthrough

2 alt Turkish Get Up

Use 25/15 for TGU. These are performed SLOWLY with emphasis on keeping the core activated and shoulder in a stable/active pusition.

Metcon (No Measure)

Pre Lift

3x

:30/:30

DB Push Press/DB Overhead Hold

Use 15-25# in each hand. use small plates if needed

During the first :30 do push press

During the second :30, just hold the weights overhead

Metcon (Time)

Windy Tree

3 Rounds for time:

800m Run

21/14 Push-ups

Rest 2:00 between rounds

Score = total time including rests

Extra Work!!!

Tabata Pullups

Tabata Pushups

Tabata Air Squats

4/20/2018

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes to Complete:

200m Easy Row

5 Push-up to Down Dog

200m Medium Row

:30 Samson

200m Faster Row

50′ Spidermans

Then:

:30 Ankle Stretch

:60 Chest Stretch

:60 Hip Bridge

Then:

100 Meter Row

10 Deadlifts (Lighter Weight)

5 Lateral Barbell Burpees

100 Meter Row

5 Deadlifts (Workout Weight)

5 Lateral Barbell Burpees
Ankle Stretch: Place the foot at an angle against a post on the rig, bringing the chest as far forward as possible to stretch out the calf.

Chest Stretch: Lay on your chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Alternate between sides for one minute, focusing on breathing, before switching.

Hip Bridge:Lay flat on your back with feet hip width and knees at 90 degrees. Send the hips upward by driving through the mid foot. Squeeze the glutes hard before controlling the descent back down. One minute nice and controlled.

Deadlift

10 minutest to establish a set of 2 heavy deadlifts

Deadlift

10 minutes to complete 3×7 at 80% of today’s 2RM

Metcon (Time)

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Barbell-Facing Burpees

Metcon (No Measure)

6pm Weightlifting

Warmup on the whiteboard

Snatch 7×3

*% of 1rm: 40, 50, 60, 70, 80, 80, 80

Ovhd Squat 4×3

*% of 1rm: 50, 60, 70, 75

Push Jerk 5×3

*% of 1rm: 50, 60, 70, 75

Front Squat 5×3

*% of 1rm: 50, 60, 70, 75

Accessory

2xME standing plate flys 15/10

2×6 Seated Good Morning 45/35

2×6 Bulgarian split squat 45/35

Full Circle

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 minutes to complete

200m Easy Row

5 Push-up to Down Dog

200m Medium Row

50′ Spidermans

200m Faster Row

:30 Samson Stretch/leg

50′ bear crawl

50′ side shuffles

50′ burpee broad jumps

:30 Ankle Stretch/ ankle

Metcon (Time)

1500 Meter Row

35 Lateral Burpees over Rower

50 Shuttle Sprints (10 meters)

1500 Meter Row

Extra!

Pick between:

1 Round, Not for Time:

35 GHD Sit-Ups

1 Minute L-Sit (Accumulated)

35 GHD Sit-Ups

-or-

EMOM x 12 (6 Rounds):

Odd Minutes – 50 Double-Unders

Even Minutes – Max Strict Handstand Push-ups