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Inside Out

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 rounds, not for time:

200m run

15 sec hold on rings (top of dip)

10 air squats

Skill Work

AMRAP 5:

25 Double Unders, 1 Ring Muscle-ups

25 Double Unders, 2 Ring Muscle-ups

25 Double Unders, 3 Ring Muscle-ups

….

Continue to Climb by 1 Ring Muscle-up

Metcon (Time)

For Time:

800 Meter Run

21 Power Cleans (185/135)

400 Meter Weighted Run (45/35)

21 Burpee Box Jump Overs (24/20)

(Sandbag or med ball carry if you don’t own a weighted vest)

Extra!

For Time:

75 Calorie Row

Every 2:00 (Including the 0:00) – 12 GHD Sit-ups

10/8/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Hip Mobility

Back Squat (3 x 9)

20 Min to complete:

3 x 6 (bar-30%-60%)

3 x 9 (73%-77%-81%)

Metcon (AMRAP – Reps)

Gymnastics Conditioning Today

AMRAP 6:

1 Strict Toes to Bar

1 Strict Handstand Push-ups

2 Strict Toes to Bar

2 Strict Handstand Push-ups

3 Strict Toes to Bar

3 Strict Handstand Push-ups



Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:

1 Toes to Bar

1 Handstand Push-ups

2 Toes to Bar

2 Handstand Push-ups

3 Toes to Bar

3 Handstand Push-ups



Continue to Climb by 1 Rep Each

Extra!

4 Sets:

1:30 at 2k Pace +15 Seconds (sprint pace)

1:00 at 2k Pace +5 Seconds (fast pace)

:30 at 2k Pace -5 Seconds (medium pace)

:15 at 2k pace -10 Seconds (recovery pace)

Rest 2 Minutes Between

Sock Hop

Metabolic CrossFit – CrossFit

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Metcon (Time)

Teams of 3:

2 Rounds For Time (30 Minute Time Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Cleans

100 Barbell-Facing Burpees

Round 1: (135/95)

Round 2: (115/80)

Twist and Shout

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

2:00 Double-under practice

10 PVC OHS on Wall

:60 Ankle Stretch/side

:30 Chest Stretch/side

5 high hang snatches

5 hang snatch

3 snatch + OHS

5 high hang power clean

5 hang power clean

3 snatch + Front Squat

Warm-up front squat

Front Squat

15 minutes to complete

2×4 @ 76%

2×3 @ 81%

2×2 @ 86%

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

Ghost

Metabolic CrossFit – CrossFit

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Metcon (No Measure)

Warmup

2 Steady Rounds

Row 750m

15 Banded Good Mornings

15 Empty Bar Snatch Balance

Metcon (2 Rounds for weight)

Strength and Technique

Pause Low Hang Snatch Warm Up (above knee)

4×3 @ 40-60% 1RM

Drop and Reset

Hang Snatch (below knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

*Maintain the weight for the Pause Low hang Snatch warmup. Enter that weight for the first round.

**Score for 2nd round is weight at 85%

Metcon (AMRAP – Reps)

6 rounds

1:00 Cal row

1:00 Burpees

1:00 Double-unders

1:00 Rest

Clothesline

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 calorie row

50′ butt kicks

50′ high knees

50′ active Samson

50′ side shuffle

25′ toy soldiers

25′ duck walk

10 PVC shoulder passes

5 strict presses

5 push presses

5 shoulder shrugs on rig

5 strong kips

3 toes to bar

:60/side pigeon pose

:45 child’s pose

Warm-up to deadlift weight

Deadlift

20 minutes to complete:

3×3 @ 84%

3×2 @ 88%

3×1 @ 92%

Metcon (AMRAP – Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)



Up by (2’s) until finish

Two Tone

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

12 Cal Row

10 air squats with plate

5 push-up to down dog

9 Cal Row

50′ spidermans

50′ active Samson

6 Cal Row

:30 hollow rock

:30 plank

Warm-up DL and HPC

Metcon (Time)

30-20-10:

Hang Power Clean (115/80)

Calorie Row

Directly into…

10-20-30:

Deadlifts (205/145)

Calorie Row
Women’s Row

21-15-9

9-15-21

Extra!

Time Permitting:

4 Rounds:

:20 Ring Dip Support Hold

:25 GHD Supine Hold

:30 Hand Stand Hold

Wasabi

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400 meter run

25′ Inchworms

25′ Spidermans

25′ Active Samson

25′ Duck Walk

:60 Front Rack Stretch

:60/side Pigeon Pose

Begin warming up back squat

Back Squat (3×9)

15 minutes to complete 3×9 at 70-74-78%

Metcon (Time)

800 Meter Run

40 Chest to Bar Pull-ups

30 Front Squats (135/95)

20 Barbell Facing Burpees

Adderall

Metabolic CrossFit – CrossFit

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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

Overtime

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400 meter run

25′ Inchworms

25′ Spidermans

25′ Active Samson

25′ Duck Walk

:60 Front Rack Stretch

:60/side Pigeon Pose

5 PVC OHS on wall w/ 5 second pause at bottom

5 PVC High Hang Snatch

5 PVC Hang Snatch

5 PVC Snatch

Warm up squat clean

Squat Clean (EMOM 14 Minutes)

Minutes 1-3

3 Squat Cleans (62-65-68)

Minute 4: Rest

Minute 5-7

2 Squat Cleans (72-75-78)

Minute 8: Rest

Minutes 9-11

1 Squat Clean (82-84-86)

Minutes 12-14

1 Squat Clean (82-84-86)

Metcon (Time)

For Time:

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

Barbell: (95/65)