12/10/18
Metabolic CrossFit – CrossFit
– – – – WEEK 1 – – – –
– – – – 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
AMRAP 4
Run 3 laps
12 romanian deadlift, empty bar
12 Goblet Pause Squats, 25/15
Metcon (AMRAP – Reps)
Oly
Power Clean
5 Rounds
:60 on
2:00 off
Singles @ 70-75%
Drop and Reset
Metcon (Time)
for Time
1 Mile Run (sub 2k row)
20 Front Squats 135/95
20 hand release Push-Ups
10 Front Squats
10 hand release Push-Ups
5 Front Squats
5 hand release Push-Ups
Metcon (Time)
Accessory
for Time
4 Rounds
1:30 bike, sprint
20 Alternating Jumping Lunges
Rest 2:00
or
12:00 ROMWOD
12/8/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
3 laps in gym
50′ pick up golfball stretch
50′ high knees
50′ walking side lunges
Metcon (No Measure)
Primer
AMRAP 4
100′ shuttle
(50′ out and back)
6 Toes to bar
Metcon (Time)
3 Rounds:
Bike 2:00 (sub 400m run)
20 Box Jump Overs 24/20
10 Hand Release Push-Ups
Metcon (No Measure)
Extra (optional)
8x600m Row
MCF T5 12/7/18
Metabolic CrossFit – CrossFit
– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18
– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am
– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.
Warm-up (No Measure)
Warmup
3 rounds
AMRAP :90
Max Air Squats
rest 1:00
AMRAP :90
Max lateral burpees over the bar
rest 1:00
Stretch: Couch Stretch 2:00/side
1RM Push Jerk (Weight)
Strength 15:00
Find 1RM Push Jerk
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
MCF T4 12/6/18
Metabolic CrossFit – CrossFit
– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18
– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am
– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.
Warm-up (No Measure)
3 rounds
15 Good Mornings
10 SDHP
5 Mountain Climbers
*R1: PVC; R2: Empty bar; R3: light weight 15/10s
1 Max Set Deadlifts (65%) (AMRAP – Reps)
Strength
1 Max Set of Deadlifts
@ 65% of current 1RM
*Unbroken
*add weight to the notes
Metcon (Time)
For Time:
50 Bar Facing Burpees
40 Ring Rows
30 Double KB Deadlift 50/35
20 Ring Dips
1 Mile Run (sub 2k row)
MCF T3 12/5/18
Metabolic CrossFit – CrossFit
– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18
– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am
– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.
Warm-up (No Measure)
2:00 run laps in gym
2 rounds
50′ Bear Crawl, straight legs
50′ Overhead Walking Lunge, barbell
10 Banded air squats
12:00 Snatch Position work
1RM Snatch Complex (Weight)
Strength 15:00
Find 1RM Snatch Complex
1 Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat
*unbroken
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
75 Wallballs 20/14
45 Doubleunders
15 Pull-ups
MCF T2 12/4/18
Metabolic CrossFit – CrossFit
– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18
– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am
– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.
Warm-up (No Measure)
Warm-up
3 Rounds:
3 Strict Pull Ups
6 Toes to Bar
9 Cal Row
12 Air Squats
5RM Back Squat (Weight)
Strength 15:00
Find a 5RM Back Squat
Metcon (Time)
3 Rounds
2 Rope Climbs
15 Abmat Sit Ups
15 Shoulder to Overhead 135/95
MCF T1 12/3/18
Metabolic CrossFit – CrossFit
– – – – TEST WEEK – – – –
Make sure you get in and record your scores.
Retest week is 1/14-1/18
– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am
– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.
Offered Every Other Saturday by appointment.
Warm-up (No Measure)
Warm-up
50′ Samson
50′ inchworm
50′ Banded Side Shuffle
10 Pushup to Down dog
Then,
2 Steady Rounds
Bike 2:00
20 Alternating Jumping Lunges
15 Banded Good Mornings
1RM Clean Complex (Weight)
Strength (15:00)
Find your 1RM Clean Complex
1 Power Clean
1 Push Jerk
1 Front Squat
1 Hang Squat Clean
1 Split Jerk
*this is unbroken
Metcon (Time)
2 Rounds For Time:
3:00 bike, sprint
20 Hang Clean and Jerk 115/85
26.2
Metabolic CrossFit – CrossFit
– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18
– – – – 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 (12:00-15:00)
General
AMRAP 5
:30 walking lunges
:30 bike, sprint
:30 banded side shuffle
Specific, work on position and efficiency
run 600m
3 box stepups
3 medball cleans
3 box jumps
3 wallballs
Metcon (AMRAP – Rounds and Reps)
Interval “Kelly”
AMRAP 5 x3
200m run
15 box jumps 24/20
15 wallballs 20/14
rest 2:00
*200m run counts as 1 rep
Metcon (No Measure)
Cool Down/Accessory
Cool Down (mandatory)
1:00 banded air squat
1:00/ea lunge hold
1:00 bike easy
2:00 Childs Pose
2:00 Pigeon Hold /side
1:00 rolling, Quads
Accessory (optional)
5×10 Plate flys 10/5
5×10 Barbell high pulls, clean grip 45/35
1×25 side bends 45/35 (bar in the back rack position)
11/30/18
Metabolic CrossFit – CrossFit
– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18
– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am
– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.
Offered Every Other Saturday by appointment.
Warm-up (No Measure)
Warm-up
AMRAP 5
400m run
10 box step-overs
10 medball cleans
Ankle stetch: 2:00/side
Split Jerk (1RM)
12:00
Find a 1RM Split Jerk
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
25 Double Unders
10 Shoulder to Overhead 115/75
Rest 5:00
Metcon (Distance)
8:00 Max distance row
Metcon (No Measure)
ROMWOD 10:00-15:00
11/29/18
Metabolic CrossFit – CrossFit
– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18
– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am
– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.
Offered Every Other Saturday by appointment.
Warm-up (No Measure)
Warm-up
4 rounds
9 PVC Thrusters
9 Push Ups
:30 bike, sprint
Front Squat (1RM)
12:00
Find 1RM Front Squat
Metcon (AMRAP – Reps)
Lynne, amended
5 rounds for max reps
Bench press, bodyweight
Rest 2:00
Pull-ups
Rest 2:00
*record each round of each in note. Also add your weight for bench into the notes
Metcon (No Measure)
ROMWOD 15:00
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