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*
Athlete Login
Practical Medicine
