4/5/18
Metabolic CrossFit – CrossFit
Warm-up
10 Minutes to Complete:
:30 Double Unders
10 push-ups to downward dog
:30 Double Unders
50′ Spiderman Walk
:30 Double Unders
10 PVC Good Mornings
:10 HandStand Hold (locked out)
10 PVC Pass Throughs
Then using an empty barbell:
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Deadlift (15 minutes to build to a heavy set of 5)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
6 Strict Handstand Push-ups*
9 Deadlifts (225/155)
30 Double Unders
Sub DB strict press (50/35) if you do not have strict HSPUs
Extra!
Complete with equal periods of work/rest:
1 x 1,000m Row
2 x 600m Row
4 x 200m Row
2 x 600m Row
1 x 1,000m Row
4/4/18
Metabolic CrossFit – CrossFit
Warm-up
15 Minutes to Complete:
:30 very easy row
25′ spiderman walk
:30 easy row
:30 Samson stretch
:30 Medium row
25′ inchworm
:30 Hard row
10 air squats
Then:
15 Second Dead Hang from PU bar
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Mobility: Work on front rack position
Front Squat
Complete each set on the three minute mark:
5 @ 60-65%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
21 Toes to Bar
15 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
24/18 Calorie Row
18 Toes to Bar
12 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (155/105)
4/3/18
Metabolic CrossFit – CrossFit
Warm-up
15 Minutes to Complete
50′ Toy Soldiers
50′ Inchworms
50′ Butt Kicks
50′ High Knees
Then using an empty barbell:
5 Good Mornings
5 Snatch Grip Push Press
5 Back Squats
5 Overhead Squats
Then:
10 PVC pass throughs
:30 Warrior Pose
10 high quality PVC overhead squats
Then:
5 Snatch Grip Stiff-Legged Deadlifts
3 High Hang Jump Shrugs
3 High Hang Muscle Snatches
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
Power Snatch (15 Minutes to establish a Heavy Single)
Focus on movement quality over load.
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Choose a weight you can do 12-15 unbroken when you are fresh.
Extra!
Time Permitting:
Alternating On the Minute x 16
Odd – 15 Calorie Row
Even – 12 GHD Sit-Ups
4/2/18
Metabolic CrossFit – CrossFit
Warm-up
15 Minutes to complete:
10 Knees to Chest
50′ of 3 air squats plus a long broad jump
50′ butt kicks
50′ high knees
1 rope climb
Then:
:30/leg quad stretch on wall
:30/leg Samson stretch
Then:
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
Then:
Mobility: Spend 2 minutes total on wrist and ankle stretches
Metcon (Time)
600 Meter Run
5 Rope Climbs
9 Squat Cleans (135/95)
600 Meter Run
7 Rope Climbs
15 Squat Cleans (135/95)
600 Run
9 Rope Climbs
21 Squat Cleans (135/95)
Rope Climb Substitutions:
Seated Rope Pulls (2:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)
Extra!
If you have muscle-ups complete death by muscle ups.
Min 1: 1 MU
Min 2: 2 MU
Min 3: 3 MU
Continue EMOM until failure to complete allotted amount of MU’s
If you do not have muscle-ups work on muscle-up progressions.
3/31/18
Metabolic CrossFit – CrossFit
Warm up
15 Minutes to complete
10 PVC Shoulder Passes
10 OHS with PVC (pause 5 seconds at the bottom maintaining good form)
5 Push-ups to Downward Dog
Samson Stretch (:20/leg)
Then 2 rounds
5 Power Snatches (1st round lighter weight, 2nd round build up to workout weight)
10 Wallballs
15 Double Unders
Weightlifting
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest
Round 1: 50%, Round 2: 55%, Round 3 60%, Round 4: 65%
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders*
scale as needed to 2:1 singles or 1 minute DU attempts
Extra!
Time permitting:
100 GHD sit-ups for time.
If you do not do GHD sit-ups frequently, scale to abmat sit-ups. Talk to a coach prior to completing this to in order scale appropriately.
3/30/2018
Metabolic CrossFit – CrossFit
Warm-up
run 400m or row 500m
2 rounds
10 pvc passthrough
10 reverse pvc passthrough
10 around the world passthrough
7 air squats
5 burpees
Metcon (Calories)
for reps and time
Part A
3 rounds
15 kb swings 53/35
3:00 row
rest 1:00
-score is cal on row
*Rest 5:00 after 3rd round, then complete
Metcon (No Measure)
6pm Weightlifting
Warmup 5min
Chinese warmup:
ovhd interlace
behind neck elbow pull
neck roll
interlace finger roll & ankle roll
arm shakes & circles
romper stomper
torso twist & twist with side kick
side bend
R/L foot touch & 4pt arc touches
hip circles
high kicks & cross kick swings
lizard lunge & side lunge
knee circles
hip raises from a squat
squatting ankle flexion
Technique 15min – pvc(2), barbell(2)
4×1 3pos halting snatch pose
*:03sec pause at below knee, mid thigh, high hang
4×1 snatch high pull to power snatch
*from high hang, :03sec pause in high pull
*:03sec pause in power snatch catch
4×3 gnd to high hang
*smooth but faster tempo
Complex 20min – 70%
5×3 Muscle snatch-high hang snatch (2+1)
*not standing from the catch; let weight come down to hips each time
5×2 High hang-mid thigh-below knee (1+1+1)
*not standing from the catch; let weight come down to hips each time
5×1 Pwr snatch-mid thigh (1+2)
*stand and bring feet in BEFORE weight comes down from ovhd
Accessory 5min
Windmill w/light dumbbell
3×5 GHD hyper extensions
Metcon (Time)
Part B
3 rounds
10 HSPU
800m run
rest 1:00
-score is slowest 800m
**scale HSPU to hand-release push-ups if needed.
3/29/18
Metabolic CrossFit – CrossFit
Warm-up
10 Minutes or 2 Rounds
5 L-Sit DB press
25′ inchworms
25′ spiderman walk
30 Double Unders
Then complete:
5 push press
5 back squats
5 hang power cleans
Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)
rest 3 minutes
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)
Score is total reps completed in each AMRAP.
Extra!
Skills and Drills
EMOMx8 (2 rounds)
Minute 1: 30 second L-sit
Minute 2: 10 Chest to Bar Pull-ups
Minute 3: Max effort GHD sit-ups (or 30 sec hollow rock hold)
Minute 4: 7 DL (225/155) + 7 HSPU
3/28/18
Metabolic CrossFit – CrossFit
Warm-up
15 minutes to complete
150 m easy row
10 knuckle drags
200m medium row
50′ spiderman walk
300m fast row
10 push-ups to downward dog
Stretch/Mobilize Ankles
Romanian Deadlift
15 minutes to complete
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
We will run 2 heats if needed due to rower availability.
Extra!
5 rounds not for time
6 Strict Deficit Handstand Push-ups (4.5″/3″)
3 Strict Ring Muscle-ups
If you do not have a deficit HSPU do a strict HSPU or kipping HSPU depending on your skill level.
If you do not have ring muscle-ups scale 1 strict pull-up and 1 strict dip per each rep.
3/27/18
Metabolic CrossFit – CrossFit
Warm-up
10 minutes or 3 rounds
10 cal row
5 HSPU
200 meter jog
Metcon (Time)
100-80-60-40-20 Double Unders
50-40-30-20-10 AbMat Sit-ups
15-12-9-6-3 Deadlifts (225/155)
Extra!
2 rounds of EMOMx10 with 5 minute rest between
Odd: Movement 1
Even: Movement 2
Pick two movements you wish to improve on and treat this as low intensity skill work. The goal is to increase efficiency at a movement and work on mobility.
3/26/18
Metabolic CrossFit – CrossFit
Warm-up
3 rounds or 10 minutes
50′ toy soldiers
10 good mornings
10 ring dips (focus on a controlled negative)
10 ring rows
Deadlift (30 minutes to find a 3RM)
Metcon (AMRAP – Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)
Score is number or wallball shots completed
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