9/21/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
200 meter easy row
10 push up to down dog
200 meter moderate row
50′ active samson
200 meter fast row
50′ spiderman
With Dumbells
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges
Warm up front squat
Front Squat
20 Minutes to complete:
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%
Metcon (Time)
3 Rounds For Time:
27/21 Calorie Row
21 Pull-ups
15 Burpee Box Jump Overs
MFT 1543
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
3:00 Bike, easy pace
10 Cosack Squat
10 Reverse walking lunges
10 PVC Good Morning
10 Glute Bridges
3x:20 Double under, :10 rest between each :20
3:00 Bike, easy Pace
Rope Climb Practice (1×1)
12min to work on Rope climbs
Metcon (Time)
3 Rounds
25 Wallballs 20/14lbs
2 Rope Climbs
75 Double Unders
Rx+: Legless Rope Climbs
Scale 1:1 single-to-double unders
Dead Meat
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
15 calorie row
50′ butt kicks
50′ high knees
50′ active Samson
50′ skip for distance
50′ skip for height
50′ side shuffle
25′ inchworm
25′ spidermans
25′ toy soldiers
25′ duck walk
:60/side pigeon pose
:45 child’s pose
Warm-up to deadlift weight
Metcon (Time)
40 Minute Time Cap
1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)
800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)
400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)
If you are unable to run a mile sub 10 minutes; scale distance
If you are unable to consistently string double unders together scale number of reps or 2:1 single unders
Deadlift should be a weight you could do 20+ unbroken when fresh
9/18/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
200 meter run
10 Shoulder Passes
10 KB Swings
10 KB Deadlifts
200 meter run
:20 Handstand hold
10 Good mornings
10 banded air squats
:30 Couch stretch/side
Banded Shoulder Stretches
Deadlift warm-up
Tempo Deadlift (7×3)
Regular pull off ground, 5 second negative.
Go every 2:30 minutes
Metcon (Time)
For Time (20 minute time cap):
200 Meter Run, 21 Deadlifts (225/155)
200 Meter Run, 18 Strict Handstand Push-ups
200 Meter Run, 15 Deadlifts (225/155)
200 Meter Run, 12 Strict Handstand Push-ups
200 Meter Run, 9 Deadlifts (225/155)
200 Meter Run, 6 Strict Handstand Push-ups
E-Brake
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
200 meter run
25′ Inchworms
25′ Walking Samson
10 Shoulder Passes
10 Good Mornings
10 Pause Squats with plate
10 Cal Row
-Then-
Banded hip stretches
Back Squat (3×9)
15 minutes to complete 3 sets of 9 back squats at 64-68-72%
Metcon (Time)
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Row
9/15/18
Metabolic CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)
Boat Race
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
200m Easy Row
5 Push-up to Down Dog
200m Medium Row
50′ Spidermans
200m Faster Row
:30 Samson Stretch/leg
50′ bear crawl
50′ side shuffles
50′ burpee broad jumps
:30 Ankle Stretch/ ankle
Strength
Alternating On the Minute x 10 (5 Rounds):
Even Minutes – 3-Position Squat Clean
Even Minutes – 2 Push Jerks + 1 Split Jerk
Metcon (Time)
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
Starting Strength Intervals
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup 10min
3 steady rounds
50′ back-rack PVC walking lunge
100m run
50′ side shuffle
100m run
then,
3 rounds (empty bar)
1 power clean-1 thruster-1 back squat
*do not drop the bar
Metcon (3 Rounds for weight)
In a 20min window
3×10 Zercher squat
*rest 90 sec between sets
then,
3×6 kb situps
*rest :90 sec between sets
then,
3×3 back squats 85%
*rest 2:00 between sets
*If Zercher Squat is new for you, then don’t go overly heavy as it may feel uncomfortable.Similar to the back squat you will sit a little more in the heels and work to keep your chest high and eyes forward.
*kb sit-ups are performed with the kb against your chest. It IS NOT required to touch it to your feet or above your head. You can go heavier here if you want.
*Hit full depth on your back squats. No bounce, no pause, stay consistent and fluid the entire movement.
Metcon (AMRAP – Rounds and Reps)
AMRAP 23
8 clean and jerk 135/95
12 pull-ups
rest 2min
*This workout changes whether you handle each round fast, moderately, or slowly. Perform your 20 reps and take a 2min rest
9/12/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
400m run
:60 Ankle Stretch/side
:30 Chest Stretch/side
10 PVC OHS on Wall
10 Box Jumps
:30 Hollow Rock Hold
10 Strong Kips–activating lats–arms should not bend
5 TTB
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row
Extra!
Midline Conditioning
3 Rounds For Time:
100 Double-Unders
25 GHD Sit-ups
9/11/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
3 Box Jumps
3 Burpee Chest to Bars
3 HSPU
3 KBS
3 TTB
Complete 5 of each with a PVC and then build to workout weight. You may only set up one barbell today so you will need to have weights nearby.
Thruster
Power Clean
Deadlift
Push Jerk
Metcon (Time)
(30 Minute Time Cap)
2001 Meter Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (175/125)
11 HSPU
11 KB Swings (75/55)
11 TTB
11 Deadlifts (170/120)
11 Push Jerks (110/75)
Then:
2001 Meter Row
The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center
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