Archives

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)

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:

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

View Public Whiteboard

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.

Metabolic CrossFit – CrossFit

Sorority Week

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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

Metabolic CrossFit – CrossFit

Sorority Week

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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

Metabolic CrossFit – CrossFit

Sorority Week

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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