11/21/18
Metabolic CrossFit – CrossFit
– – – – November – – – –
We are CLOSED on Thanksgiving
– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am
– – – – NEW ATHLETES! – – – –
Attend FUNDAMENTALS as soon as possible.
Offered Every Other Saturday by appointment.
Warm-up (No Measure)
Warmup
run 4 laps inside
50′ walking lunge
50′ inchworm
50′ banded side shuffle
50′ bear crawl
25 Dumbbell Deadlift 25/15s
25 Dumbbell Hang Cleans
25 Dumbbell Push Press
Row 500m
Metcon (2 Rounds for weight)
Strength
Back Squat
8:00
Work up to a heavy single OVER 90%
Then,
10:00
5×3 @ 90% of the above 90%
Metcon (Time)
Interval
3 Rounds
15 Bench Press 95/65
15 SDHP 95/65
4 laps heavy plate carry 45/35
Rest 2:00
11/20/18
Metabolic CrossFit – CrossFit
– – – – November – – – –
We are CLOSED on Thanksgiving
– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am
– – – – NEW ATHLETES! – – – –
Attend FUNDAMENTALS as soon as possible.
Offered Every Other Saturday by appointment.
Warm-up (No Measure)
Warmup
Ski 2:00*, blue/red
10 Strict Pull Ups
Stretch: Twisted Cross 2:00/side
*Use two blue/red bands, hanging from a pull-up bar, and perform a ski motion as you would on a ski erg. Grip each band a little higher to create more tension
Snatch warmup, complex
Empty bar
3 Power snatch
1 OHS
3 high hang Power snatch
1 OHS
3 hang Power snatch
1 OHS
Repeat with Squat snatch in place of the Power Snatch
Metcon (Time)
3 Rounds
5 Squat Snatch 115/85
10 kipping pull-ups
:45 Ski blue/red
Time Cap: 10:00
Rest 5:00
then,
Metcon (AMRAP – Rounds and Reps)
Interval
AMRAP 4:00 x 3
1:00 Bike, Sprint
20 Double DB Ground to OH 50/35
Max Rope Climbs in remaining time
Rest 2:00
Metcon (No Measure)
Accessory (Optional)
Strength
5×10 Goblet Squats 70/53
or
1k row*
*The Strength is NOT measured here. If you do the 1k row, then ADD PERFORMANCE your 1k time to get it on record.
11/19/2018
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm- Up
2 Rounds
5 pushup-down dog w/shoulder taps
10 Abmat situps
12 Alternating Jumping Lunges
Snatch (6×3)
Snatch (12:00)
75-80% 1rm
Metcon (Time)
4 Rounds
10 Power Cleans 155/105
15 Bar Facing Burpees
2:00 bike, moderate to sprint
Metcon (Time)
Accessory (Do Not Skip)
After Warmup, Oly, and Metcon,
3 Rounds
15 Knees to Elbows
Row 250m
11/17/2018
Metabolic CrossFit – CrossFit
– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.
Final pics and all the glory to the winner will be 11/30.
– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.
Weekdays @6pm & Saturdays @ 10am
Warm-up (No Measure)
Warmup
1:00 banded side shuffle
1:00 plate flys 10/5s
1:00 goblet reverse lunge, light
1:00 plate circles (around head)
AMRAP 4
16 kb high pulls, moderate
8 Burpee Pull Ups
Couch Stretch 2:00/side
Metcon (Weight)
Strength
Every :90 for 12:00
Back Squat
3 @ 67.5%
*controlled on the descent, no bounce at the bottom, drive fast out of the bottom. This is Speed Work.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
Row 200m
20 Air Squats
10 Clean and Jerk 155/105
Metcon (No Measure)
Accessory Work
*After completing Warmup, Strength, and Metcon, complete Either of the following
A.
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
*weight should be moderate to heavy
B.
4 Rounds NOT for Time
15 Zercher Squats 135/95
25 Push Up
11/16/2018
Metabolic CrossFit – CrossFit
– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.
Final pics and all the glory to the winner will be 11/30.
– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.
Weekdays @6pm & Saturdays @ 10am
Warm-up (No Measure)
Warm-Up
3 Rounds*
1:00 Bike
12 Push Press
12 Front Squats
*Round 1 use a PVC. Round 2 use and empty bar. Round 3 use 10/5s on the bar.
Split Jerk (7×2)
14:00
Split Jerk 72-85%
*Percentage is of your 1rm split jerk
Metcon (Time)
5 Rounds
6 Ring rows
15 Abmat Sit Ups
15 Dumbbell Box Step Overs 24/20 50/35s
Metcon (No Measure)
Accessory
Romwod 15:00
or
4 rounds
6 ring dips
6 shoulder taps*
*Shoulder taps-feet or knees on a plyo box, the athlete is in the HSPU position. They will lift one hand off ground and touch the opposite shoulder while maintaining the HSPU position with a straight and upright torso and fully extended in the other arm. Then alternate to complete the amount of reps. DO NOT PERFORM A HSPU.
Metcon (Time)
Taryn’s Birthday WOD
1986 row
11 Pwr Clean
16 Front Squat
18 Back Squat
32 Burpees
RX: 115/95
Scaled: 95/65
Beginner: 75/45
11/15/2018
Metabolic CrossFit – CrossFit
– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.
Wall of shame…I mean fame pics are TODAY!
Final pics and all the glory to the winner will be 11/30.
– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.
Weekdays @6pm & Saturdays @ 10am
Warm-up (No Measure)
Warmup
AMRAP 7
10 dislocates, pvc
10 cal row
10 overhead wall squats, pvc
Metcon (2 Rounds for weight)
Strength
Back Squat (8:00)
Work up to a heavy single around 90%
Then, (10:00)
5×3 @ 87.5%
Metcon (Time)
Interval
3 Rounds
Run 400m
30 Kettlebell Swings 53/35
20 alternating kb snatch 53/35
Rest 2:00
11/14/2018
Metabolic CrossFit – CrossFit
– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.
Wall of shame…I mean fame pics are TOMORROW!
Final pics and all the glory to the winner will be 11/30.
– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.
Weekdays @6pm & Saturdays @ 10am
Warm-up (No Measure)
AMRAP 6
10 plate circles (around head) 25/15
10 inchworm
:10 squat hold
50′ Bear Crawl
50′ banded hip activation (side shuffle)
Stretch: Pigeon Pose 2:00/side
Metcon (Weight)
Strength 12:00 (every :90)
8 Rounds
100′ Overhead Yoke (barbell) Walk
Rest as little as needed
Choose a weight you can go unbroken with
Metcon (4 Rounds for reps)
Interval
AMRAP 3:00 x 4
15 Shoulder to Overhead 115/75lbs
22/18 Calorie Row
Max Ring Pull-Ups in remaining time
Rest 2:00
*count the s2o, cal row, & ring pull-ups
Metcon (Weight)
Accessory 15:00 remaining in class
Back Rack Lunges
5×10
Heavy but Unbroken
or
Bench Press
3×10
Rest as needed
11/13/2018
Metabolic CrossFit – CrossFit
– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.
Wall of shame…I mean fame pics are WEDNESDAY.
Final pics and all the glory to the winner will be 11/30.
– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.
Weekdays @6pm & Saturdays @ 10am
Warm-up (No Measure)
Warm-up
3 Rounds
8 hand release pushup to down dog, touch opposite shoulder in down dog
12 Dumbbell Thrusters, light
:45 Bike, moderate pace
Metcon (Weight)
Clean and Jerk (12:00)
6×3 @ 72-77% of 1RM
*Quality of reps is MOST important in this. Maintain SAME weight across all rounds
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:00
Run 200m
15 Overhead Squats 115/75
15 Toes to Bar
Metcon (No Measure)
ROMWOD 10:00-15:00 remaining
11/12/2018
Metabolic CrossFit – CrossFit
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Metcon (Time)
“Bert”
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
40:00 CAP
*This is for time, but put your reps in the notes also.
Metcon (Time)
Intermediate Option
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees
40:00 CAP
Metcon (Time)
Beginner Option
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees
40:00 CAP
11/10/2018
Metabolic CrossFit – CrossFit
– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.
Mid-month review and wall of shame…I mean fame pics are 11/15.
Final pics and all the glory to the winner will be 11/30.
– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.
Weekdays @6pm & Saturdays @ 10am
Warm-up (No Measure)
Warmup
AMRAP 4 Minutes
10 Overhead Squats 45/35lbs
100m Run
Stretch: Couch Stretch 2:00/side
Metcon (Weight)
Strength
Back Squat
Speed Work
8×3 @ 65% (maintain 65% across all reps)
*Want to see control on the descent, explosiveness out of the bottom.
Metcon (AMRAP – Reps)
AMRAP 7 Minutes
5 Power Snatch 155/105lbs
7 Chest to Bar Pull-Ups
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