8/28/19 Cycle 3
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
10 dislocates
100′ side shuffle
10 hand release push-ups
100′ shuttle run (50ft down and back)
10 box step-ups
30 cal bike, conversational pace
10 arm circles forward, 10 arm circles back
40 single unders
Metcon (AMRAP – Rounds and Reps)
L1
AMRAP 10 Minutes
4 Devils Press 35/25
6 push-ups
16 air squats
Metcon (AMRAP – Rounds and Reps)
L2
AMRAP 10 Minutes
4 Devils Press 50/35
6 Ring Dips
8 Alternating Pistols
Metcon (Time)
Extra (you have time, go ahead and do it)
4 Rope Climbs
20/16 Calorie Row
3 Rope Climbs
20/16 Calorie Row
2 Rope Climbs
20/16 Calorie Row
1 Rope Climb
8/27/19 Cycle 3
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
20 jumping jacks
10 dislocates
50′ high knees
50′ inchworm
10 pushup to down dog
20 jumping jacks
Couch Stretch 2:00/side
Take 3:00 to work on Pull-ups
– 4 to 6 negatives
– 3 to 5 scap activates
– 2 to 4 kips
– 1 to 3 kipping pull-ups
Metabolic Clean Complex (10×1)
EMOM for 10 Minutes
1 Rep @ 70%+ of 1RM
Metcon (Time)
L1 & L2
1k on AAB
40 Air Squats
30 Push Ups
20 Pull Ups
Metcon (No Measure)
Extra (optional)
8 rounds
4 wall walks (noes and toes)
rest 2:00 between rounds
8/26/19 Cycle 3
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
400m run
500m Row
:20 wall squat hold
2 rounds
50′ inchworm
50′ walking lunge with a stretch ovhd
50′ bear crawl
50′ skip
Back Squat (1×5)
Find new 5RM
*aim to be adding 5-10lbs from test week
Metcon (Time)
L1
25 Power Cleans
25 Front Squats
25 Thrusters
100m Walking Lunge Steps
*Barbell 95/65lbs
Metcon (Time)
L2
25 Power Cleans
25 Front Squats
25 Thrusters
100m Walking Lunge Steps
*Barbell 115/75lbs
Metcon (Calories)
Extra (Optional)
5 rounds
:20 max cal on AAB
rest 2:00 between rounds
8/24/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
200m jog
50′ side shuffle
50′ Inchworm
200m jog
10 dislocates
50′ bear crawl
10 good mornings, PVC
50′ high knees
10 tuck jumps
Metcon (Distance)
Partner WOD
10:00 Row, swap every 500m
10:00 Bike, swap every 600m
then,
2:00 to complete as many Push-ups as possible
*Score is total distance, but enter your combined total push-ups in notes
8/23/19 Cycle 3
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
50′ high knees
50′ back pedal
50′ side shuffle
50′ duck walk
10 dislocates
:20 T-spine stretch on wall
10 PVC high pulls, clean grip
2:00 Double under work
Push Jerk (5×5)
65%
Metcon (Time)
L1 & L2
5 rounds
25cal on AAB
max effort wall sit
8/22/19 Cycle 3
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
10 dislocates
Couch Stretch 2:00/side
10 Pushup to down dog
Pigeon Pose 1:00/side
5:00 bike
:20 Noes and Toes Hold (wall walk hold, as close to wall as possible)
20 Jumping Squats
Metcon (AMRAP – Rounds and Reps)
L1
2 x AMRAP 5
200′ Shuttle Run (100′ out and back)
5 Squat Clean Thrusters 115/75
Rest 3:00
*200m counts as 1 rep
Metcon (AMRAP – Rounds and Reps)
L2
2 x AMRAP 5
200′ Shuttle Run (100′ out and back)
5 Squat Clean Thrusters 135/95
Rest 3:00
*200m counts as 1 rep
Metcon (No Measure)
Extra (Not an Option)
Tabata DoubleUnders
*If you don’t have doubleunders, then practice for 4:20
8/21/19 Cycle 3
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
2 rounds
10 dislocates
10 abmat Sit Ups
25 Calorie Bike
Couch Stretch 2:00/side
T-spine stretch :30/side
Mini Pennies (scaled) (Time)
6 Squat Cleans 135/95
9 Kipping Pull Ups
Run 200m
6 Squat Cleans 135/95
9 Kipping Pull Ups
Run 200m
6 Squat Cleans 135/95
9 Kipping Pull Ups
Run 200m
6 Squat Cleans 135/95
9 Kipping Pull Ups
(12 Minute Cap)
Mini Pennies (Time)
6 Squat Cleans 165/110
9 Chest to Bar Pull Ups
Run 200m
6 Squat Cleans 165/110
9 Chest to Bar Pull Ups
Run 200m
6 Squat Cleans 165/110
9 Chest to Bar Pull Ups
Run 200m
6 Squat Cleans 165/110
9 Chest to Bar Pull Ups
(12 Minute Cap)
Metcon (No Measure)
Extra Work
EMOM 6
5 HSPU
*Scale this to HSPU with feet or knees on a box. Scale further to 3 Wall Walks EMOM
8/20/19 Cycle 3
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
Amrap 5
10 HS Shoulder Taps
Row 200m
10 Jumping Squats
Metabolic Snatch Complex (10×1)
EMOM 10
1 @ 70@ of 1rm from Test Week
Metcon (Time)
L1
40 S-Arm DB Snatch 35/25
35/30 Calorie Row
20 Abmat Sit Ups
35/30 Calorie Row
40 S-Arm DB Snatch 35/25
*Switch OHS working arm anytime
Metcon (Time)
L2
40 S-Arm DB Snatch 50/35
35/30 Calorie Row
20 Abmat Sit Ups
35/30 Calorie Row
40 S-Arm DB Snatch 50/35
*Switch OHS working arm anytime
8/19/19 Cycle 3
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
4 Rounds
Run 200m
10 Back Extensions
10 Goblet Pause Squats
Back Squat (5×5)
5×5 @ 90% 5RM from Test Week
Metcon (AMRAP – Rounds and Reps)
L! & L@
AMRAP 12
8 Thrusters 95/65
9 Toes to Bar
10 Box Jumps 24/20″
Metcon (No Measure)
Extra Work
Sprint
100m x 7
8/17/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
10 Pushup to down dog
10 inchworm
50′ Bear Crawl
8 empty bar cleans, .02 pause in bottom
8 shoulder press empty bar
50′ walking lunge w/ovhd stretch
Couch Stretch 2:00/side
Pigeon Pose 1:00/side
5:00 work on kipping for pull-ups
Metcon (Time)
Partner WOD
Team of 3
3 rounds
*Each round begins with all 3 athletes carrying 45/35 plate 200m
Then,
50 Cal bike
40 medball cleans (full squat) 20/14
30 abmat situps
20 hand release pushups
10 pull-ups
*After the plate carry each round athletes can breakup reps however they see fit
Athlete Login
Practical Medicine
