Archives

Author Archive for: ‘admin’

10/26/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

3:00 bike, conversational pace

:20 Dislocates

10 Inchworm, stand all the way up and stretch overhead, and pushup at bottom of inchworm

100′ side shuffle, swing arms overhead

50′ walking high knees, pull to chest

50′ reverse lunges

50′ skip

50′ cartwheel

5:00 Teach Rope Climb technique

Metcon (AMRAP – Rounds and Reps)

Amrap 25

600m run

18 hand release pushups

1 rope climb

*Run counts as 1 rep

OC 10/25/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

400m jog

500m row

10 Dislocates

10 Dislocates around the world

3 sets

5 wall Squats

5 ring rows

3×3 Snatch High Pull (on toes fully extended in knees, hips, and elbows high and outside)

3×3 Snatch turnovers (bar in the high pull position, athlete finishes the turnover to the bar being in overhead position of snatch; Athlete should catch this just above parallel)

Power Snatch (10×1)

EMOM 10 @ 82.5%

Metcon (AMRAP – Reps)

L1 & L2

AMRAP 8

12 OHS 75/55

10 Burpee to 6″ Target

12 KB Swing 53/35

*L1 Scale the KB swings to 35/26 and OHC to empty bars, if needed

Metcon (No Measure)

Flush

Take any remaining time in class to ride the AAB or ROMWOD. Work up a sweat, but keep it moderate paced to help promote flushing your muscles of the lactic acid buildup.

OC 10/24/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Weakness Warmup

3 sets

5 burpees

10 wall squats

Couch Stretch 2:00/side

Front Squat (3×6 @77.5%)

Metcon (AMRAP – Reps)

L2

AMRAP 6

25 Devil’s Press 50/35

Max Distance Sandbag Carry 90/50lbs

*Score is distance in feet. Set up 50′ lengths around the gym with chalk lines

Metcon (AMRAP – Reps)

L1

AMRAP 6

25 Devil’s Press 35/25

Max Distance KB Carry 53/35

*Score is distance in feet. Set up 50′ lengths around the gym with chalk lines.

OC 10/23/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

3 rounds

10 cal bike

10 Plate Ground to Overhead 25/15

Pigeon Pose 1:00/side

10 Pushup to downdog

10 Dislocates

50′ Cartwheel

10 behind neck press, empty bar

100′ Spiderman

Squat Clean (8×2 @ 82.5%)

Drop and reset each rep

Metcon (Time)

L2

4 Rounds

Run 600m

7 Muscle Ups

(16 Minute Cap)

Metcon (Time)

L1

4 Rounds

Run 600m

7 Jumping Muscle Ups

(16 Minute Cap)

*Scale MU to Pulups if needed

Metcon (Time)

Grunt Work (optional)

15-12-9

Strict Pull Ups

-50′ HS Walk after each set (25′ out, 25′ back)

(10 Minute Cap)

*More Options

Banded Strict Pull Ups

Wall Walks (4 reps)

OC 10/22/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 rounds

:40 ring support hold

10 banded Good morning

10 SDHP, empty bar

2 rounds

200m run

1 lap skip around gym

50′ high knees

50′ carioca

Couch Stretch 2:00/side

Push Jerk (4×6 @75%)

Metcon (AMRAP – Reps)

L1

AMRAP 12

12 bar facing burpees

9 hspu from box

6 deadlifts 165/115

*Scale box hspu to 3 wall walks if needed

Metcon (AMRAP – Reps)

L2

AMRAP 12

12 bar facing burpees

9 hspu

6 deadlifts 185/125

Metcon (Time)

Or

L1 & L2

3 rounds

100′ farmer carry 50/35s

Row 500m

20 burpee pull-ups

20.2

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Suggested Warmup

15 Deadbugs

15/9 cal on AAB

10 goblet squats

3×3 kip swings

3×3 Kipping knee raises

1×5 toes to bar

Take 5:00 and build weight on db thrusters until next weight above your scale

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

10/19/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

500m row

10 dislocates

10 box step-ups

10 pushup to down dog

2 sets

:20 wall squat hold

:20 jumping jacks

3×3 kips

1×5 slow pullups negatives, 6sec descent

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

OC 10/18/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

Amrap 4

2 laps in gym

6 box step-ups

4 medball cleans

Couch Stretch 2:00

8:00 Muscleup practice in low rings

Metcon (AMRAP – Reps)

L2

AMRAP 10

20 box jump overs 24/20

16 wallballs 20/14

4 Bar muscleups

*Scale BMU to jumping or banded

Metcon (AMRAP – Reps)

L1

AMRAP 10

20 box jump overs 24/20

16 wallballs 20/14

4 pull-ups

Metcon (No Measure)

Remainder of the class

15:00 bike, conversational pace

and

15:00 ROMWOD

OC 10/17/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

10 Good Mornings

10 Dislocates

10 Dislocates around the world

10 Behind the Neck Press

3 sets

:20 Sprint on AAB

5 Air squats w/10# plate held with extended arms

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

Front Squat (3×6 @ 75%)

Spend a few minutes (3:00) mobilizing your squat and T-Spine before you begin

Metcon (Time)

L2

5 Rounds

15 Thrusters 95/65

15 Pull Ups

(10 Minute Cap)

Metcon (Time)

L1

5 Rounds

12 Thrusters 75/55

10 Banded Pull Ups

(10 Minute Cap)

OC 10/16/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

3:00 on rower (Fan on 10), conversational pace

3 sets

3 rope pullups from ground

5 jump lunges

Primer

AMRAP 4

Sprint 100m

10 Squat Snatch, empty Bar

10 Burpees, no pushup

Snatch (5×3 @82.5%)

Squat Snatch

Drop and Reset each rep

Metcon (4 Rounds for time)

L2

Every 6:00 x 4

60 Double Unders

30 S-Arm DB Hang Clean and Jerk 50/35

3 Rope Climbs

*Rest remainder

**Alternate Arms for DB C&J every 5

Metcon (4 Rounds for time)

L1

Every 6:00 x 4

60 Single Unders

30 S-Arm DB Hang Clean and Jerk 35/25

3 Rope Climbs

*Rest remainder

**Alternate arms for DB C&J every 5

Page 3 of 156«12345»102030...Last »