1/30/19
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
Warm-up (No Measure)
Warmup
10 Dislocates, PVC
10 Pushups
10 Side bends, PVC overhead
10 Overhead squats, PVC
Primer
20 Shoulder Taps, either in handstand hold, or on box (scale to HSPU ability)
15 behind the neck press, empty bar, snatch grip
5:00 bike, moderate pace
Metcon (Time)
Oly
Snatch
for Time
20 Snatch @ 70% 1RM
Rest 3:00
15 Snatch @ 75% 1RM
Rest 3:00
10 Snatch @ 80% 1RM
*Percentages based on 1RM Power Snatch
Snatch reps can be Power, Squat, or a mix of both
*Enter weights in notes
Metcon (Time)
Metcon
for Time
4 Rounds
Row 500/450
21 Dumbbell Deadlift 70/50
Metcon (No Measure)
Accessory
ROMWOD/Cool Down Stretch
Open Gym (HSPU or Pull-up Program
HSPU:
20 HSPU Negatives
*From a handstand against the wall, slow as possible descent until you are in the bottom/tripod position
Inverted Rows (Barbell) x 3 max sets
*rest accordingly. Goal is 10+ reps each set
30 Push-ups
* as few sets as possible
Strict Pull-up:
1/29/19
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
Warm-up (No Measure)
Weakness Warmup
50′ High Knees
1:00 Bike, easy
50′ Back Pedal, wide and choppy feet
1:00 Bike, easy
Row 60/40 cal
Metcon (AMRAP – Reps)
Strength 15:00
Back Squat “Die Set”
Choose a weight you believe you can hit for 8-12 reps
Warm up sets:
8 reps @50% of Die Set weight – Slow controlled pause squats :02 sec
6 reps @75% – Focus on speed, explode out of bottom
Die Set:
Max effort reps at chosen weight. If you get over 15 reps, you went too light. This is your score
*Add you Die Set weight, the 50% weight, and the 75% weight in the notes
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
Metcon (No Measure)
Accessory
ROMWOD
1/28/19
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
Warm-up (No Measure)
Warmup
100′ Bear Crawl
50′ jog
100′ Banded Side Shuffle
50′ jog
Primer
AMRAP 4 Minutes
Row 150m
10 Double Dumbbell Snatch 35/20
*Hit BOTH Metcon and Interval. 5-10:00 rest between them.
Metcon (Time)
Metcon Monday
for Time
6 Rounds
6 Sumo DLHP 135/95
9 Lateral Bar Burpees
12 Pull Ups
Metcon (AMRAP – Reps)
Interval
AMRAP 4 Minutes x 3
15 Power Snatch 75/55
15 Box Jump Overs 24/20
15 Push Ups
Rest 2:00
Metcon (No Measure)
Accessory
ROMWOD/Cool Down stretches
Open Gym (HSPU Program)
Week 1 (Test Day)
1xMax Set
*Scale accordingly w/feet on box.
10 Wall Walks
*Begin on floor. Walk until nose and toes touch the wall. Then reverse down the wall.
**Add performance for your score on max set.
1/26/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
Amrap 7
100m row
10 goblet squats, light
7 burpee no pushup
10 Dislocates
7 Hollow Rocks
Pendlay Rows (4×15)
Pendlay Row
4×15
*Light enough to move quick. Focus on Scap activation
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 20
50 Box jump overs
400m run
30 KB swings 53/35
200m medball carry 30/20
1000m row
*Partner A works while Partner B holds a Plank.
*Partners must switch every 2:00. Each Partner will complete the 400m run and 200m medball carry.
1/25/19
Metabolic CrossFit – CrossFit
Sorority Week
Warm-up (No Measure)
Warmup
2 rounds
Bike 3:00
10 kb swings 35/24
Metcon (No Measure)
Specific Warmup
5:00 working on kip progression for pull-ups. Demo and teach Butterfly pull-up.
AMRAP 3
10 DB Floor press, 35/25
10 ground to ovhd w/plate 25/15
1:00 single unders
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
1/24/19
Metabolic CrossFit – CrossFit
Sorority Week
Warm-up (No Measure)
Warmup
2:00 bike
1:00 laps in gym
50′ walking lunge
50′ Bear crawl
50′ inchworm
50 banded side shuffle
Metcon (No Measure)
Specific Warmup
3 rounds, 2xPVC, 1xEmpty bar
5 Snatch grip Push Press
5 OVHD squat
5 high hang squat snatch
5 burpees
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
1/23/19
Metabolic CrossFit – CrossFit
Sorority Week
Warm-up (No Measure)
Warmup
AMRAP 6
10 Dislocates
50′ Inchworm
10 Band pull aparts, red or blue
3 laps in gym
*holding band at each end, tuck your elbows to your sides, arms forward, pull the band apart
Metcon (No Measure)
Specific Warmup
8:00 Practice Double Unders
8:00 Teach and Practive GHD Situps*
*Each Athlete complete 3-5 GHD Situp with critique/assistance from coach
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
1/22/19
Metabolic CrossFit – CrossFit
Sorority Week
Warm-up (No Measure)
Warmup
100′ Banded walk, band around ankles
3:00 Bike, moderate
then,
500m row
then,
20 Cossack Squats w/light dumbbell
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Metcon (No Measure)
Specific Warmup
Spend 5-8:00 warming up and working on efficiency for box jumps.
Spend 5-8:00 warming up and working on efficiency for wallballs.
Metcon (No Measure)
Accessory
ROMWOD
1/21/19
Metabolic CrossFit – CrossFit
Sorority Week
Warm-up (No Measure)
Warmup
50′ walking lunge
50′ high knees
50′ banded side shuffle, slow and steady
50′ Broad Jump
50′ Bear Crawl
50′ Inchworm w/pushup
10 Dislocates
1:00 Hollow rocks
AMRAP 7
200m run
7 kettlebell swings, American (light)
10 air squats
Metcon (No Measure)
Specific Warmup & Technique
Spend 15:00 teaching technique and efficiency in the HSPU. Have each athlete attempt and demo their chosen scaling option.
Spend 10:00 warming up to Metcon weight or scaled weight. Correct any form/technique issues.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
1/19/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
200m run
50′ Bear Crawl
300m Run
50′ Samson
400m Run
Metcon (No Measure)
Specific Warmup
Spend 5:00 warming up and practicing double unders
Metcon (AMRAP – Reps)
Partner Metcon
AMRAP 6 Minutes x 3
100′ Dumbbell Waiter Walk w/ 50/35s *Regional Style
10 Dumbbell Box Step Overs 24/20″ 50/35s
Max Rep Double Unders in remaining time, both partners go at same time
Rest 2:00
*One partner will complete a round before the second partner can begin. Both partners complete the double unders together
*Regional Style means one DB overhead and the other in the front rack position