Lagniappe
Metabolic CrossFit – CrossFit
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
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
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
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
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
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
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
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
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
: 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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