Archives

Author Archive for: ‘admin’

09/01/2017

Metabolic CrossFit – CrossFit

Warm-up

A.) 3 rounds, increasing weight

2 Power Cleans

2 Front Squats

2 Push Jerk

(6 reps unbroken)

5 C2B Pullups

Metcon

“Two Face”

5 Rounds:

10 Chest to Bar Pull-Ups

10 Power Cleans (135/95)

10 Front Squats (135/95)

10 Push Jerks (135/95)


Metcon (Time)

“Two Face”

5 RFT

10 Chest to Bar Pull-ups

10 Power Cleans (135/95)

10 Front Squats (135/95)

10 Push Jerks (135/95)

8/31/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into the class-

10 minutes to complete: @ moderate effort

Row 20 calories

20 push-ups

Run 400m

100’ farmers walks

Metcon (AMRAP – Rounds and Reps)

Duck Walk
AMRAP 20:

In Teams of 3-4, Relay Style:

20/15 Calorie Bike or row

15 Pushups

100′ Farmers Walk (70/53)

Cool-down

2-3 rounds: at your own pace

1 minute in the bottom of your squat (move around)

30 seconds in downward dog (stretch your calves)

30 seconds in hollow hold

8/30/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class-

8 minute AMRAP: @ moderate effort

200m run

5 rope-pull-ups

10 wall-balls

Metcon (Time)

Team “DVB”
Teams of 2:

Run 1 Mile together with a single Medicine Ball (20/14)

Into 8 Rounds:

20 Wallballs (20/14), 2 Rope Climbs

Directly into…

Run 800m together with a single Medicine Ball (20/14)

Into 4 Rounds:

20 Wallballs (20/14), 2 Rope Climb

Directly into…

Run 400m together with a single Medicine Ball (20/14)

Into 2 Rounds:

20 Wallballs (20/14), 2 Rope Climb

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

8/29/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class-

12 minutes to complete:

4 rounds:

6 snatches

2 wall walks

*add weight to snatches each round*

Metcon (3 Rounds for reps)

Twister
With a Running Clock…

At the 0:00:

AMRAP 5:

10 Power Snatch (95/65)

10 Barbell Burpees

At the 10:00

AMRAP 5:

15 Power Snatches (115/80)

15 Barbell Burpees

At the 20:00

AMRAP 5:

30 Power Snatches (135/95)

30 Barbell Burpees

Cool-down

Tabata Tuesday –

4mins (8rounds) – KBS

4mins (8rounds) – Push press (with one KB)

4mins (8rounds) – side planks – 2mins right side then 2 mins left side

8/28/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class-

10 minutes to complete:

15-10-5

Front squat – from ground

Deadlift – same bar

Box jump

Strength

“Max Effort Monday”

20 minutes to complete:

Build to a heavy 3-rep front squat

Metcon (Time)

Natick Hammer
30 – 20 – 10

Row for Calories

Deadlifts (185/135)

Box Jumps (24″/20″)

8/26/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class-

1: Hungry hungry hippo – partner wheel barrow for lacrosse balls in the middle of the gym team with the most wins – divided into two teams

2: 15 minutes to complete:

3 rounds-

200m run

10 kbs

10 pull-ups

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

8/25/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class-

15 minutes to complete:

5/10 – 4/8 – 3/6 – 2/4 – 1/2 of Squat Cleans and triple unders – add weight to cleans with each set – rest 1 minute between sets

– 2:1 for DU’s, 3:1 for SU’s-

Metcon (Time)

Mexican Jumping Beans
10 Squat Cleans, 100 Double-Unders

8 Squat Cleans, 80 Double-Unders

6 Squat Cleans, 60 Double-Unders

4 Squat Cleans, 40 Double-Unders

2 Squat Cleans, 20 Double-Unders

Rx – 135/95

Cool-down

Practice your skills – anything you want to test or work on

8/24/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class-

Tic-tac-toe with med balls – best of three with class divided into two teams

-three med balls are in play for each team, only one person per team allowed to move the med ball, only one move per turn-

Metcon (AMRAP – Rounds and Reps)

Family Feud
Teams of up to 5-

AMRAP 20 minutes:

50′ tire flip

100m med ball carry

200m sprint

In a relay fashion, the teams form a single file line each.

Athlete 1 starts with the tire flip.

As soon as that athlete returns, he or she moves onto the 100 meter med ball carry.

Athlete 2 can then start with the tire.

Cool-down

Hip and shoulder mobility with lacrosse ball

8/23/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class-

10 minutes to complete:

Single-arm Farmers walk for 7 (400m) laps around the gym – clockwise – with 2 burpees every 30 seconds

Metcon (30 Rounds for reps)

Fortitude
EMOMx30:

Odd Minutes – 15 Calorie Row

Even Minutes – 15 Burpees

Cool-down

Practice your skills – anything you want to test or work on

8/22/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class-

15-10-5

Calorie row/bike

TTB

KB Swing – use a bigger kb for each round – rest 1 minute between rounds

Metcon (2 Rounds for reps)

Double Trouble
AMRAP 5:

30/20 Calorie Bike or row

10 Toes to Bar

Rest 5:00

AMRAP 5:

15/10 Calorie Bike or row

15 Kettlebell Swings (53/35)

Cool-down

4mins (8rds) – Push-ups

4mins (8rds) – HSPU

4mins (8rds) – Jump-rope

*go for a version that is what you would normally use in a metcon*

Page 3 of 90«12345»102030...Last »