Pairs
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
12min
Weakness Warmup
50′ high knees
50′ butt kickers
50′ carioca
50′ spiderman
:30sec ankle stretch
8min Bike, moderate pace
or
2000m row
or
1mile run
Warm-up (No Measure)
12min
Weakness Warmup
50′ high knees
50′ butt kickers
50′ carioca
50′ spiderman
:30sec ankle stretch
8min Bike, moderate pace
or
2000m row
or
1mile run
Warm-up (No Measure)
12min
Weakness Warmup
50′ high knees
50′ butt kickers
50′ carioca
50′ spiderman
:30sec ankle stretch
8min Bike, moderate pace
or
2000m row
or
1mile run
Metcon (AMRAP – Rounds and Reps)
“Pairs”
Part A.
with a partner,
0:00-12:00
150 wallballs
*If you finish the 150 wallballs, then complete, in the remaining time,
max rounds of “DT”
rest 3min then, Part B.
Score: rounds and reps of DT
“DT”
12 Deadlift
9 Hang Clean
6 Push Jerk
RX: 155/105
Metcon (AMRAP – Reps)
“Pairs”
Part B.
with a partner,
12min cap
100 Bar Facing Burpees
*If you finish the 100 bfb, then complete, in the remaining time,
Max Toes to bar
Rest 3min then, Part C
Score: toes to bar reps
Metcon (AMRAP – Reps)
“Pairs”
Part C.
with a partner,
5 min Cap
Max Thrusters
RX: 95/65
Floor It
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:60 Easy Bike
:60 Samson/leg
:45 Medium Bike
50′ Spidermans
:30 Faster Bike
5 Push-up to Down Dog
50′ Lunges
:60 Couch Stretch/side
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Front Squats
5 Romanian Deadlifts
5 Sumo Deadlifts
5 Deadlifts
Strength
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)
After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
Metcon (Time)
On the 4:00 x 4 Rounds:
100′ Walking Lunge
15 Deadlifts (185/135)
200m Run
Score is your slowest round
Extra!
Time permitting
3 Sets:
Max Effort Bodyweight Bench Press
Directly into…
Max Effort Push-ups
Rest as needed following push-ups.
Figawi
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
250m Row
200m Run
:30 Quad Stretch/leg
:30 Side Lunge/leg
:30 Samson/leg
10 Knee to Chest
50′ Toy Soldiers
50′ Duck Walk
50′ Spidermans
50′ Inchworms
50′ Toe Walk
50′ Heel Walk
50′ Side Shuffle
50′ High Knees
50′ Butt Kickers
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups or Ring Rows
3 Pull-ups
4 Alternating DB Snatches Light
4 Alternating DB Snatches workout weight
:60 Pigeon Pose/side
:60 Child’s Pose
Metcon (AMRAP – Rounds and Reps)
OPTION 1
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating DB or KB Snatches (70/50)
Athletes should choose a pull-up variation and DB snatch they can do 15+ unbroken reps when fresh.
Metcon (Time)
OPTION 2
For Time:
100 Double Unders
10 Ring Muscle-Ups
80 Double Unders
8 Ring Muscle-Ups
60 Double Unders
6 Ring Muscle-Ups
40 Double Unders
4 Ring Muscle-Ups
20 Double Unders
2 Ring Muscle-Ups
Extra!
Time Permitting
5 Sets:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-Ups
Chalant
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
50′ Duck Walk
50′ Spidermans
50′ Active Samson
5 Push-up to Down Dog
10 Air Squats
Banded Walks*
:30 Front Rack Stretch
:30 Wrist Stretch
:30 Ankle Stretch/leg
Barbell Warm-up
3 Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Cleans
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
-Then-
2 Pausing Front Squats
2 High Hang Squat Cleans
2 Hang Squat Cleans
-Then0
2 Front Squat
2 Push Press
2 Thrusters
-Then-
3 Squat Clean Thrusters
*For banded walks take a low tension band and double/triple loop and place it just below knees. Assume a quarter squat and take 1o steps forwards, backwards, left, and right followed by 10 air squats.
Squat Clean Thruster (EMOM 10)
EMOM x 10 increasing in weight
Metcon (Time)
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)
Roped In
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
200 Meter Run
:30 Quad Stretch/leg
:30 Cradle Stretch/leg
5 Side Lunge/leg
10 Knee to Chest
10 PVC Shoulder Passes
10 PVC OHS (wall therapy)
50′ Solider Kicks
50′ Duck Walk
50′ Walking Samson
50′ Spidermans
50′ Inchworms
50′ Toe Walk
50′ Heel Walk
50′ Side Shuffle
50′ High Knees
50′ Butt Kickers
Burgener Warm-up
Practice Rope Climbs
Metcon (Time)
For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/80)
800 Meter Run
10 Rope Climbs
Extra!
3 “Giant Sets” (unbroken):
Max Effort Bodyweight Bench Press
Max Strict Pull-Ups
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
Rest 3 Minute Between Efforts.
Bumpy Ride
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:60 Easy Bike
50′ Active Spidermans
:30 Pigeon Pose/side
:45 Medium Bike
50′ Walkimg Samson
:45 Child’s Pose
:30 Faster Bike
5 Push-up to Down Dog
:30 Squat Hold
Weightlifting
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat
Metcon (AMRAP – Rounds and Reps)
In Teams of 3, AMRAP 25:
9/6 Calorie Row
6 Lateral Over the Rower Burpees
100 Meter Weighted Run (45/35 plate)
Athlete completes one full round before switching.
If completing individually:
On the 3:00 x 7 Rounds:
9/6 Calorie Row
6 Lateral Over the Rower Burpees
100 Meter Weighted Run (50/35)
Rosie Red
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
10-12min max
5 stations
10 slamballs
10 wallballs
10 partner situps w/wallball pass
10 burpees
10 by 10m Shuttle Sprints
*For slamballs, line up in single file line and as the person in front of you completes their 10 reps they will pass you the slamball between their legs.
*For partner situps, you and your partner will be foot to foot performing situps with a medball. It must touch the ground behind each person’s head and be passed when both are in the up position
Metcon (AMRAP – Reps)
Double Under Practice
0:00-1:30
4 Single Unders
1 Double under
*repeat this the entire 3 minutes
1:30-3:00
3 Single Unders
1 Double Under
*repeat this the entire 3 minutes
3:00-4:30
2 Single Unders
1 Double Under
*repeat this the entire 3 minutes
4:30-6:00
Max Unbroken Double Unders
Score: max set of unbroken double unders
Metcon (Time)
Rosie Red
4 rounds for time
20 wallballs 20/14
16 Alt DB Snatches
12 Toes to bar
rest 1min between sets
Rx: 50/35
*The rest(s) between sets is to allow you to push a little harder each set. Your pace should be 80-85% max effort throughout the entire workout.
()
Speed Boat
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:60 Easy Row
50′ Spidermans
:45 Medium Row
:30 Samson/leg
:30 Faster Row
5 Push-up to Down Dog
:60 Child’s Pose
:60 Squat Hold
5 Wall Balls
5 DB Hang C&J
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Push Press (1×5)
15 Minutes to build to a heavy set of 5
Metcon (Time)
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)
Athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight that they could complete 20+ unbroken repetitions if necessary.
Jelly Belly
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:20 Sprint/:40 Easy Bike x 3 minutes
50′ Spidermans
5 Push-up to Down Dog
:30 Samson/leg
:60 Child’s Pose
:60 Pigeon Pose
:60 Chest Stretch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Deadlift (E2MOM)
5 Repetitions @ 80%
1 Repetition @ 86%
5 Repetitions @ 83%
1 Repetition @ 89%
5 Repetitions @ 86%
1 Repetition @ 92%
Metcon (Time)
For Time:
50-40-30-20-10: AbMat Sit-Ups
21-15-9-6-3: Calorie Row
10-8-6-4-2: Deadlifts (275/185)
Cindy Got Jacked
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
10 Minutes
:30 Easy Row
50′ Spidermans
:30 Medium Row
5 Push-up to Down Dog
:30 Faster Row
10 PVC Shoulder Passes
10 PVC OH Squats–Wall Therapy
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Weightlifting
EMOM x 7
1 OHS + 2 Snatch Balance
–Rest 3 Minutes–
EMOM x 7
2 Hang Squat Snatches (Build up to weight for today)
Metcon (Time)
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row
1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
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