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8/28/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

100′ side shuffle

10 hand release push-ups

100′ shuttle run (50ft down and back)

10 box step-ups

30 cal bike, conversational pace

10 arm circles forward, 10 arm circles back

40 single unders

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 10 Minutes

4 Devils Press 35/25

6 push-ups

16 air squats

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 10 Minutes

4 Devils Press 50/35

6 Ring Dips

8 Alternating Pistols

Metcon (Time)

Extra (you have time, go ahead and do it)

4 Rope Climbs

20/16 Calorie Row

3 Rope Climbs

20/16 Calorie Row

2 Rope Climbs

20/16 Calorie Row

1 Rope Climb

8/27/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

20 jumping jacks

10 dislocates

50′ high knees

50′ inchworm

10 pushup to down dog

20 jumping jacks

Couch Stretch 2:00/side

Take 3:00 to work on Pull-ups

– 4 to 6 negatives

– 3 to 5 scap activates

– 2 to 4 kips

– 1 to 3 kipping pull-ups

Metabolic Clean Complex (10×1)

EMOM for 10 Minutes

1 Rep @ 70%+ of 1RM

Metcon (Time)

L1 & L2

1k on AAB

40 Air Squats

30 Push Ups

20 Pull Ups

Metcon (No Measure)

Extra (optional)

8 rounds

4 wall walks (noes and toes)

rest 2:00 between rounds

8/26/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

500m Row

:20 wall squat hold

2 rounds

50′ inchworm

50′ walking lunge with a stretch ovhd

50′ bear crawl

50′ skip

Back Squat (1×5)

Find new 5RM

*aim to be adding 5-10lbs from test week

Metcon (Time)

L1

25 Power Cleans

25 Front Squats

25 Thrusters

100m Walking Lunge Steps

*Barbell 95/65lbs

Metcon (Time)

L2

25 Power Cleans

25 Front Squats

25 Thrusters

100m Walking Lunge Steps

*Barbell 115/75lbs

Metcon (Calories)

Extra (Optional)

5 rounds

:20 max cal on AAB

rest 2:00 between rounds

8/24/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m jog

50′ side shuffle

50′ Inchworm

200m jog

10 dislocates

50′ bear crawl

10 good mornings, PVC

50′ high knees

10 tuck jumps

Metcon (Distance)

Partner WOD

10:00 Row, swap every 500m

10:00 Bike, swap every 600m

then,

2:00 to complete as many Push-ups as possible

*Score is total distance, but enter your combined total push-ups in notes

8/23/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

50′ high knees

50′ back pedal

50′ side shuffle

50′ duck walk

10 dislocates

:20 T-spine stretch on wall

10 PVC high pulls, clean grip

2:00 Double under work

Push Jerk (5×5)

65%

Metcon (Time)

L1 & L2

5 rounds

25cal on AAB

max effort wall sit

8/22/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

Couch Stretch 2:00/side

10 Pushup to down dog

Pigeon Pose 1:00/side

5:00 bike

:20 Noes and Toes Hold (wall walk hold, as close to wall as possible)

20 Jumping Squats

Metcon (AMRAP – Rounds and Reps)

L1

2 x AMRAP 5

200′ Shuttle Run (100′ out and back)

5 Squat Clean Thrusters 115/75

Rest 3:00

*200m counts as 1 rep

Metcon (AMRAP – Rounds and Reps)

L2

2 x AMRAP 5

200′ Shuttle Run (100′ out and back)

5 Squat Clean Thrusters 135/95

Rest 3:00

*200m counts as 1 rep

Metcon (No Measure)

Extra (Not an Option)

Tabata DoubleUnders

*If you don’t have doubleunders, then practice for 4:20

8/21/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 rounds

10 dislocates

10 abmat Sit Ups

25 Calorie Bike

Couch Stretch 2:00/side

T-spine stretch :30/side

Mini Pennies (scaled) (Time)

6 Squat Cleans 135/95

9 Kipping Pull Ups

Run 200m

6 Squat Cleans 135/95

9 Kipping Pull Ups

Run 200m

6 Squat Cleans 135/95

9 Kipping Pull Ups

Run 200m

6 Squat Cleans 135/95

9 Kipping Pull Ups

(12 Minute Cap)

Mini Pennies (Time)

6 Squat Cleans 165/110

9 Chest to Bar Pull Ups

Run 200m

6 Squat Cleans 165/110

9 Chest to Bar Pull Ups

Run 200m

6 Squat Cleans 165/110

9 Chest to Bar Pull Ups

Run 200m

6 Squat Cleans 165/110

9 Chest to Bar Pull Ups

(12 Minute Cap)

Metcon (No Measure)

Extra Work

EMOM 6

5 HSPU

*Scale this to HSPU with feet or knees on a box. Scale further to 3 Wall Walks EMOM

8/20/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

Amrap 5

10 HS Shoulder Taps

Row 200m

10 Jumping Squats

Metabolic Snatch Complex (10×1)

EMOM 10

1 @ 70@ of 1rm from Test Week

Metcon (Time)

L1

40 S-Arm DB Snatch 35/25

35/30 Calorie Row

20 Abmat Sit Ups

35/30 Calorie Row

40 S-Arm DB Snatch 35/25

*Switch OHS working arm anytime

Metcon (Time)

L2

40 S-Arm DB Snatch 50/35

35/30 Calorie Row

20 Abmat Sit Ups

35/30 Calorie Row

40 S-Arm DB Snatch 50/35

*Switch OHS working arm anytime

8/19/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

4 Rounds

Run 200m

10 Back Extensions

10 Goblet Pause Squats

Back Squat (5×5)

5×5 @ 90% 5RM from Test Week

Metcon (AMRAP – Rounds and Reps)

L! & L@

AMRAP 12

8 Thrusters 95/65

9 Toes to Bar

10 Box Jumps 24/20″

Metcon (No Measure)

Extra Work

Sprint

100m x 7

8/17/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Pushup to down dog

10 inchworm

50′ Bear Crawl

8 empty bar cleans, .02 pause in bottom

8 shoulder press empty bar

50′ walking lunge w/ovhd stretch

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

5:00 work on kipping for pull-ups

Metcon (Time)

Partner WOD

Team of 3

3 rounds

*Each round begins with all 3 athletes carrying 45/35 plate 200m

Then,

50 Cal bike

40 medball cleans (full squat) 20/14

30 abmat situps

20 hand release pushups

10 pull-ups

*After the plate carry each round athletes can breakup reps however they see fit

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