6/29/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Primer
Row 400m
25 Box Jumps 20″
Abmat sit-ups
Stretch: Ankles/Calves
Metcon (AMRAP – Rounds and Reps)
L1
AMRAP 14
20/12 Calories on AAB
12 knees to elbows
6 Sandbag Over Shoulder 60/40
*Scale k2e to knee raises if needed
Sub 30/20 medball if no sandbag or dball is available
Metcon (AMRAP – Rounds and Reps)
L2
AMRAP 14
20/12 Calories on AAB
12 Toes to Bar
6 Sandbag Over Shoulder 90/50
6/28 Cycle 2
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
2x500m row
rest 2:00 between
50′ Spiderman
50′ walking lunge
50′ inchworm
50′ pick up the golf ball
:30 squat hold
:20 pigeon pose /side
:10 PVC high pulls
10 Dislocates
10 Push-up to down dog
10 behind the neck press, PVC
Front Squat (1×1)
Find 1RM
Metcon (Time)
L1
40 Deadlift 165/115
30 Front Squats 155/95
20 Hang Power Cleans 115/75
10 Squat Snatch 95/65
Metcon (Time)
L2
40 Deadlift 185/135
30 Front Squats 165/125
20 Hang Power Cleans 135/115
10 Squat Snatch 115/105
6/27 Cycle 2 Test Week
Metabolic CrossFit – CrossFit
*** New Cycle ***
Welcome to Cycle 2 Test Week
Don’t forget Weightlifting Class begins today through the end of Cycle 2
Warm-up (No Measure)
Weakness Warmup
1 Mile Run
10 Pushup to downdog
10 dislocates
50′ inchworm
5 kips
5 pull-ups
Split Jerk (1×1)
Find 1RM
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Metcon (No Measure)
5pm Weightlifting
15:00 Assessing OVHD Squat
3×3 OVHD Squat
10:00 Creating your Start Position
5-10:00 Correcting the First Pull (Liftoff)
3×5 Behind Neck Press; Snatch Grip
3×5 Bent Rows
3×5 Snatch Deadlift
10:00 Stretch
6/26/19 Cycle 2 Test Week
Metabolic CrossFit – CrossFit
**** New Cycle ****
Welcome to Cycle 2
Weightlifting Class this cycle is Thursdays at 5pm in place of normal Crossfit Class
Warm-up (No Measure)
Warm Up
3 Rounds
5 Push-up to down dog
12 RDLs 10s on the bar
Row 500m
Couch Stretch 2:00/side
Spend 5:00 warming up your clean with an empty bar before you start loading for the 1RM
Clean (1×1)
10:00
Find a 1RM
Metcon (3 Rounds for reps)
L1 & L2
Interval work
AMRAP 3
Wallballs 20/14
Rest 2:00
AMRAP 3
Burpee Box Jump Over 24/20 (facing box)
Rest 2:00
AMRAP 3 Minutes
KB Swing 53/35lbs
6/25/19 Cycle 2 Test Week
Metabolic CrossFit – CrossFit
**** New Cycle ****
Welcome to Cycle 2
Weightlifting class is Thursday at 5pm
Warm-up (No Measure)
Warmup
10 Dislocates
10 plate push press, 25/15
10 Around the head w/ plate
100′ walking lunge
AMRAP 4
10 Goblet Squats, light kb
8 Burpees
100m Run
Couch Stretch 2:00/side
Back Squat (1×3)
Find 3rm
Metcon (AMRAP – Rounds and Reps)
L1
AMRAP 10
8 Push-ups
10 DB Thrusters 35/25
100m Run
Metcon (AMRAP – Rounds and Reps)
L2
AMRAP 10
8 HSPU
10 DB Thrusters 50/35
100m Run
6/24 Cycle 2 Test Week
Metabolic CrossFit – CrossFit
**** New Cycle ****
Welcome to Cycle 2 Test Week
Don’t Forget Weightlifting Class is Thursday at 5pm.
Warm-up (No Measure)
Weakness Warmup
Row or Bike 2k
Metcon (No Measure)
Specific Warmup
10 Dislocates
10 Wall Squats
10 box step-ups
2:00 Couch Stretch each side
:20 Down Dog
:20 Pigeon Pose each side
:20 Squat hold
Snatch (1×1)
10:00
Find your 1RM
Metcon (Time)
L1
3 Rounds
10 Power Snatch 95/65
12 Box Jump Overs 24/20
Metcon (Time)
L2
5 Rounds
10 Power Snatch 95/65
12 Box Jump Overs 24/20
6/22/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
100m jog
100 m row
100m bike
10 dislocates
10 PVC strict press
10 ovhd squats, PVC
10 box stepups
8 kb swings
6 abmat situps
2:00 couch stretch each side
Metcon (AMRAP – Reps)
Partner WOD
100 Box Jumps 24/20
80 Kettlebell Swings 35/26
60 burpee pullups
40 cal bike
20 abmat situps
Partner B will complete as many hand release push-ups as possible while Partner A works.
*Add in total hand release push-ups among both Partners to the total score.
5/10/19 ReTest Week Day 5
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm-up
2 Rounds
20 Good Mornings, half PVC half empty bar
15 Ring Rows
1k Bike
Shoulder Press (1×3)
Find 3RM Strict Press
Metcon (Time)
L1
3 Rounds
8 pullups
12 Shoulder to OH 95/65
16 Bar Facing Burpees
Metcon (Time)
L2 Competition WOD
3 Rounds
8 Bar Muscle Ups
12 Shoulder to OH 135/95
16 Bar Facing Burpees
(12 Minute Cap)
*More Options:
Less Bar Muscle Ups
2x Chest to Bar instead of BMU
Lighter Shoulder to OH
Metcon (Calories)
Or
Max Calories on Rower
4:00 on
4:00 off
3:00 on
3:00 off
2:00 on
2:00 off
1:00 on
Score is total Calories
*More Options:
Use any machine for similar time and effort
5/9/19 ReTest Week Day 4
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm-up
2 rounds
12 Kettlebell high pulls 35/26
Run 100m
:30 Goblet Squat Hold
Run 100m
Hang Clean (1×2)
Find 2RM Hang Clean
Metcon (Time)
L1
2 Rounds
Row 30/24 Cal
20 Wallballs 20/14
Run 400m
20 Empty Bar Thrusters
*More Options:
Any machine instead of Row
Metcon (Time)
L2 Competition WOD
2 Rounds
Row 50/40 Cal
50 Wallballs 20/14
Run 400m
50 Empty Bar Thrusters
Metcon (Calories)
6pm Grunt Work
Death by Assault Bike Calories
Min 1 – 1 Calories
Min 2 – 2 Calories
etc…
5/8/19 ReTest Week Day 3
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
:30 Dead hang from pull up bar
5:00 Row
30 Walking Lunge Steps
Deadlift (1×5)
Find 5RM Deadlift
Metcon (Time)
L1
3 Rounds
3 rope climbs
21 Power Snatch 75/55
Metcon (Time)
L2
3 Rounds
3 Rope Climbs
21 Power Snatch 75/55
(8 Minute Cap)
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