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2/11/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

50′ Bear Crawl

50′ Inchworm

2 laps in gym

10 Dislocates

Primer

AMRAP 3

:50 Handstand hold

10 Jump Squats

Metcon (Time)

for Time

5 Rounds

600m/400m run

15 Bench Press 155/105

100′ Walking Lunge Steps

Metcon (2 Rounds for reps)

Interval

AMRAP 4 x2

6 Front Squats 205/135

9 GHD Sit Ups

12 Ring Dips

Rest :90 (between Amraps)

Metcon (No Measure)

Accessory

ROMWOD/Cool Dwon Stretch

Week 3

Open Gym (HSPU & Pull-up Program)

HSPU:

30 HSPU

*as few sets as possible. Try to make more challenging scale-wise than previous weeks.

15 Wall Walks (for time)

*follow guidelines from week 1

Strict Pull-up:

2/9/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

run 1 lap

1 lap w/medball 30/20

run 1 lap

1 lap w/medball 30/20

50′ inchworm

50 ‘spiderman

50′ high knees

50′ banded side shuffle

Metcon (Time)

for Time

5 rounds

22 medball cleans 30/20

22 hand release pushup

100 double unders

22 kb thrusters 35/26

22 SDHP 95/65

*athlete will remove ONE, different, movement each round. It cannot be the same movement at any point

2/8/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warm-up

Bike 5:00

rest 1:00

Bike 4:00

Metcon (AMRAP – Reps)

Oly

Squat Snatch

Build to Heavy Single

Then

3 Rounds

Not for time

Max Hang Squat Snatch @ 70%

Lateral Bar Burpees

*Subtract number of Squat Snatch from 15, and complete that many Lateral Bar Burpees for your rest period.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 Wallballs 20/14lbs

20 Box Jumps 24/20″

10 Strict Pull Ups

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Open Gym (HSPU & Pull-up Program

HSPU:

Strict Dumbbell Press x 4 max sets

*ideally 25% of your best strict press, but 50/35 will suffice. 10+ reps each set. Rest accordingly

3 Single Arm Waiter Walk x 1:00 per arm

*challenging weight

Strict Pull-up:

2/7/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Primer

AMRAP 4

Run 100m

5 Power Snatch 45/35

Metcon (Time)

Strength

Front Squat

for Time

6×6 @ 75%

Rack and Unrack each set

Metcon (AMRAP – Reps)

E4MOM 16

12 Dumbbell Box Step Overs 50/35

20 Deadlifts 225/155

Max Double Unders in remaining time

No Rest

2/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 Rounds

5 Kipping Pull Ups

10 Overhead Walking Lunge, Empty Bar

12 Calorie Row

Metcon (Time)

Oly

Clean

for Time

20 Clean @ 70% 1RM

Rest 3:00

15 Clean @ 75% 1RM

Rest 3:00

10 Clean @ 80% 1RM

*Percentages based on 1RM Power Clean Reps can be Power, Squat, or a mix of both

Metcon (Time)

for Time

3 Rounds

Row 500m

12 Muscle Ups

24 Dumbbell Snatch 50/35

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Open Gym (HSPU & Pullup Program)

HSPU:

25 HSPU Negatives

*from a handstand against the wall lower yourself as slowly as possible into the bottom/tripod position

Strict Pull-ups x 3 max sets

*10+ reps. Scale accordingly

40 Push-ups

*as few sets as possible.

Strict Pull-ups:

2/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

8:00 run

Metcon (AMRAP – Reps)

Strength

Back Squat “Die Set”

Choose a weight you believe you can hit for 8-12 reps

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working set aka Die Set:

Max effort reps at chosen weight. If you get over 15 reps, you went too light.

*Enter weights in notes

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

2/4/2019

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Primer (6:00)

3 Rounds

300m row

15 V-Ups

Metcon (Time)

for Time

3 Rounds

1:20 Bike, moderate to sprint

25 Push Jerk 155/105

25 Deficit Push Ups 2″ (on a 15 or 25# plates)

Metcon (AMRAP – Reps)

Interval

Every 3 Minutes for 15 Minutes

50′ Dumbbell Front Rack Lunge 50/35

12 Dumbbell Thrusters 50/35

12 Toes to Bar

*Each 3:00 begin again. No picking up where you left off if you don’t finish a round. If you finish a round, then rest remainder until next 3:00 begins.

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Week 2

Open Gym (HSPU & Pull-up Program

HSPU:

20 Handstand Pushups

*As few sets as possible. Scale accordingly like week 1

Push Press x 3 max sets

*65% bodyweight, rest 2-3:00 between sets. Focus on hip drive

Strict Pull-up:

2/2/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

50′ walking lunge

100′ side shuffle

50′ Bear Crawl

100′ jog

10 Dislocates

10 Pvc high pulls

10 behind the neck press, snatch grip

10 push-ups

Metcon (AMRAP – Reps)

In 25 minutes

1:00 Max Cal Row

1:00 kb swings, 53/35

1:00 10m sprints

1:00 Max knees to elbows

1:00 rest

2/1/19

Metabolic CrossFit – CrossFit

—- New Cycle —-

This Cycle will prepare and lead us into the first weekend of the Open.

—- New Athletes —-

Fundamentals
Offered Every other Saturday
Schedule with Cathy

—- Open Gym —-

Weekdays at 6pm, Saturday at 10am
Work on a missed WOD or attack a weakness

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Warm-up (No Measure)

Weakness Warmup

4x400m run

*try to maintain a pace withing 3-5sec of initial run

Metcon (3 Rounds for reps)

Oly

Squat Clean

Build to Heavy Single (not a PR)

Then,

3 Rounds, Not for time

Max Hang Squat Cleans @ 70%

Bar Facing Burpees*

*Subtract number of Squat Cleans from 40, and complete that many Bar Facing Burpees for your rest period.

**Score the amount of reps you complete of Hang Squat Cleans @ 70%. Also Enter the heavy single weight in the notes

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

100 Double Unders

10 Db Burpee Box Overs 24/20 50/35

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Open Gym (HSPU and Pull-up Program)

HSPU:

Strict Press x 4 max sets

*50% bodyweight; rest 2-3:00 between sets. Standing. Looking for 10+ reps

Handstand Hold x 3 max duration sets

*maintain a strong hollow position “squees the butt, squeeze the gut.” Rest as needed between sets

1/31/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Dislocates

10 wall squats

10 walking lunges

10 behind the neck press, clean grip

Primer

AMRAP 3 Minutes

15 Calorie Bike

15 Burpees

Metcon (Time)

Strength

Front Squat

for Time

5×8 @ 70%

Rack and Unrack each set

*Enter weight in notes

Metcon (3 Rounds for time)

Every 5 Minutes for 15 Minutes

30 Wallballs 30/20

3 Rope Climbs

Max effort bike in remaining time

No Rest

*Score is time is takes to complete wallballs and rope climbs. Do not include bike time