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Lagniappe

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

0:00-3:00

250m row

max box step-ups

3:00-6:00

250m row

5 broad jumps

6:00-9:00

250m row

max box jumps

Metcon (Time)

Lagniappe

2000m row

50 Pwr cleans 155/105

100 box jumps 24/20

20min time cap

*Athletes can start and move to any movement in any order, but must complete that movement before they can move to another.

*If you finish before the cap, then score is your time. If you hit the cap then your score is 20min. Either way put your total reps in the notes. 1m equals 1 rep

Heartbreak Kid

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:15 Quad Stretch/side

:15 Side Lunge/side

:30 Hollow Hold

50′ Duck Walk

50′ Active Samson

50′ Spiderman

10 Air Squats

:30 Single Unders

10 Jumping Jacks

5 Push-up to Down Dog

:60 Wrist Stretch

:30 Ankle Stretch/side

Banded Walks

10 steps in each direction followed by 5 squats

Front Squat

15 Minutes to Complete:

4 Reps @ 77%

1 Rep @ 82%

4 Reps @ 77%

1 Rep @ 87%

4 Reps @ 77%

1 Rep @ 92%

Heartbreak Kid (Time)

3 RFT

10 Front Squats (185/135)

20 Chest to Bar Pull‐ups

50 Double Unders

Extra!

Time Permitting

Not For Time:

50-40-30-20-10:

AbMat Sit-Ups

:20 Second L-Sit after each round

Captain Crunch

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

5 Push-up to Down Dog

:45 Medium Row

50′ Active Spidermans

:30 Fast Row

50′ Active Samson

:60 Front Rack Stretch

:60 Wrist Stretch

5 Deadlifts

5 Power Cleans

5 Push Jerks

Strength

On the 2:00 x 6 Sets:

5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

Metcon (3 Rounds for reps)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

1 Round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

6/25/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

KB Warm-Up Today:

50′ farmers carry

50′ KB lunges

50′ waiters carry

10 alternating KB snatches

10 KB goblet squats

10 KB Clean and Jerks

10 KB Turkish Get-ups

Back Squat

Not to exceed 15 minutes

On the Minute – 3 Back Squats

Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

Metcon (Time)

4 RFT:

400 Meter Run

50 Air Squats

Extra!

Time Permitting:

Not For Time:

21-18-15-12-9

Calorie Row

GHD Sit-Ups

Wreck Yourself

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:15 Quad Stretch/side

:30 Ankle Stretch/side

:30 Wrist Stretch

10 Knee Raises

50′ Toy Soldiers

50′ Side Lunge

50′ Walking Samson

50′ Spidermans

50′ 3 Air Squats + Broad Jump

50′ Toe Walk

50′ Heel Walk

50′ High Knees

50′ Butt Kickers

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

1 Rope Climb

Metcon (Time)

Teams of 3

For Time:

800 M Run

6 Rope Climbs

20 Squat Cleans (135/95)

800 Meter Run

9 Rope Climbs

35 Squat Cleans (135/95)

800 Meter Run

12 Rope Climbs

50 Squat Cleans (135/95)
Teams will run in groups of 3 switching the wreck bag (50/40) as needed between partners.

300

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 meter run

5 Push-up to Down Dog

50′ Active Samson

50′ Spidermans

50′ Walkouts

10 Air Squats

5 shoulder shrugs

5 kips

5 kipping C2B pull-ups

1-3 strict C2B pull-ups

Complete 3 of each DB movement

300 (Time)

10 RFT:

5 Strict Chest to Bar Pull-ups

10 “X” Dumbbell Movement (70’s/50’s)

15 GHD Sit-ups
Round 1 – DB Push Press

Round 2 – DB Burpees

Round 3 – DB Power Cleans

Round 4 – DB Bench Press

Round 5 – DBLunge Steps

Round 6 – DB Front Squats

Round 7 – DB Bent Over Rows

Round 8 – Alt. DBl Snatches

Round 9 – DB Deadlifts

Round 10 – DB Thrusters

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
ONLY DO THIS WORKOUT IF YOU COMPLETED “300” DURING OPEN GYM ON 6/16

You’ll forgive me later

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15min

400m run

50′ Walking lunges

50′ walking knee pulls

50′ butt kickers

50′ reverse lunges

400m Run

10 Air Squats

400m run

10 Ring rows w/6sec eccentric

400m Run

Clean Pull (1×2)

*Once you’ve started to lose position and speed, stop. Good height for the bar is above the belly button

Metcon (Time)

20min Cap

Teams of 2

For Time:

350/325 Cal Row

bike

*While 1 Person Rows the other Person bikes

Switch every 20cal on the rower

Clean Grip Pause Deadlift (4×2)

Use the same weight from the Clean Pulls. Pause 3 seconds below the knee making sure you are in a good position, shoulders slightly over the bar, weight over the middle of the foot, hamstrings are loaded, back maintains the natural curve but is not rounded.

Double Dribble

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Jumping Jacks

5 Push-up to Down Dog

20 Single Unders (easy pace)

50′ Spidermans

20 Single Unders (fast pace)

50′ Active Samson

10 PVC shoulder passes

10 PVC 3 sec pause OHS on wall

Snatch Prep

3 Down and Ups

3 High Pulls

3 Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

3 Position Power Snatch

15 minutes to establish 3 Position Power Snatch

Metcon (Time)

3 Rounds For Time:

75 Double Unders

50 Air Squats

15 Power Snatches (115/80)

Endurance

Extra Endurance Work–time permitting

5 Sets:

30/21 Calories

Rest 1 minute between.

Kelen Helly

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

:30 Quad Stretch/side

:30 Side Lunge/side

:30 Samson/side

:30 Pigeon Pose/side

10 Knee to Chest

50′ Toy Soliders

50′ Duck Walk

50′ Spiderman

50′ Inchworm

50′ Toe Walk

50′ Heel Walk

50′ 3 Air Squats + Broad Jump

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50′ Skip for Distance

Movement Prep:

5 Med Ball Front Squats

5 Med Ball Push Press

5 Med Ball Thursters

5 Med Ball Shots

5 Box Step-ups

5 Box Jumps

5 KB Deadlifts

5 Russian KBS

5 KBS

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

Front Squat

15 Minutes

5 Reps @ 75%

1 Rep @ 80%

5 Reps @ 75%

1 Rep @ 85%

5 Reps @ 75%

1 Rep @ 90%

Metcon (Time)

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”
1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Extra!

4 Rounds, Not For Time:

1:30 Light Bike or Row

30% of Estimated Max Bar Muscle-Up Set

Nose Bleed

Metabolic CrossFit – CrossFit

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: Warm-up (No Measure)

AMRAP 3

9 Cal Row

6 Wall Ball Shots

3 Burpees

Followed by:

50′ Duck Walk

50′ Spidermans

5 Push-up to Down Dog

10 Air squats

:30 Samson/side

:45 Front Rack Stretch

:45 Wrist Stretch

:45 Child’s Pose

Push Press (1×1)

15 minutes to establish 1 rep max

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

27/21 Calorie Row

21 Deadlifts (135/95)

15 Burpees

9 Push Press (135/95)

Extra!

You have the extra time today…so do the extra work!

AMRAP 7:

Strict Deficit Handstand Push-ups (3″/2″)

On the Minute (Starting at 0:00): 3 Deadlifts @ 75%

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