MFT #1515
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
2 Steady Rounds
Row 1k
15 empty Barbell Rows
25 Push Ups
Handstand hold (6x:30)
6 rounds
:30sec handstand hold
:10sec rest
Metcon (2 Rounds for time)
2k row buy-in
8 rounds or 24 minutes
200m medball run 20/14
5 burpee pull-ups
*Score in two parts, 2k row time and the 8 rounds time. Enter 2k row time in first time block. Enter 8 rounds time in second time block.
Big Clean Complex
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
25′ Spidermans
25′ Active Samson
25′ Duck Walk
5 Push-up to Down Dog
:15/side Side Lunges
5 Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
:60 Front Rack Stretch
:30 Wrist Stretch
:30/side Ankle Stretch
1 full complex with empty bar. Warm-up to weight you will use the first round.
Metcon (Weight)
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Score is heaviest complex completed. All 12 reps are meant to be completed without putting the barbell down.
Lead Foot
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:60 Slow Row
25′ Spidermans
:45 Medium Row
25′ Active Samson
:20 Hollow Hold
:30 Fast Row
5 Push-up to Down Dog
:20 Superman Hold
10 PVC Passes
:30/side PVC lat stretch
:60 Child’s Pose
T2B Prep
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
C2B Prep
1-3 Strict Pull-ups
3 Kip + Kick
3 Kip + Kick + Pop (No Pull With Arms)
3 Pull-ups
Metcon (AMRAP – Reps)
AMRAP 5:
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups
Continue to add (2) repetitions per round.
Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
–rest 4 minutes —
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
–rest 4 minutes —
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Thin Air
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
15 Minutes
:60 Easy Row
25′ Spidermans
:45 Medium Row
5 Push-up to Down Dog
:30 Faster Row
5 Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
:30 Couch Stretch/side
5 banded steps forward, backwards, left, right
Build up to back squat weight
Back Squat (E2MOM)
Back Squats – Go every 2 minutes
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
Metcon (Time)
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
200 m Run
31 Heros
Metabolic CrossFit – CrossFit
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. Score is total rounds and reps at the end of 31 minutes.
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. 31 Heroes was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.
Captain Insano
Metabolic CrossFit – CrossFit
Deadlift (1×10)
15 minutes to build to a heavy set of 10
Metcon (Time)
3 Rounds:
20 Deadlifts (245/165)
15/10 Calorie Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Row
Flossy
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
10 minute Steady Row
Sumo Deadlift (5×5)
5×5 Sumo deadlift As heavy as possible
Strict Pull-ups (5×8)
5×8 Strict Pull-ups
Metcon (Time)
10 rounds
:30sec bike sprint
30 double-unders
*GO HARD on the bike sprint. This is about giving max effort and working on your aerobic capacity and endurance.
Hot Sauce
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:60 Easy Row or Bike
25′ Active Spidermans
:45 Medium Row or Bike
5 Push-up to Down Dog
:30 Faster Row
10 Air Squats
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
:30/side Pigeon Pose
:30 Squat Hold
:60 Child’s Pose
5 Pausing OHS on the wall
Then…Build up to workout weight
Metcon (4 Rounds for reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
–rest 3 minutes–
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
–rest 3 minutes–
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
–rest 3 minutes–
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
Score is total number of reps on the barbell per AMRAP. The weights should be loads that athletes are capable of completing at least 30, 25, 20, and 15 repetitions unbroken when fresh.
Choosing the right weights matter a lot, but so does choosing the appropriate numbers on the row and burpees. Athletes should get to each barbell with a minimum of :30 seconds left. Adjust the numbers as necessary to ensure each athlete gets reps in on the barbell. Reducing the rounds to 18-15-12-9 is an option.
Extra!
Time Permitting
Max Unbroken Strict Pull-ups
50 Strict Handstand Push-ups
Jump City
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
15 Minutes
200 Meter Run
:15/side Quad Stretch
:15/side Side Lunge
25′ Duck Walk
25′ Toy Soliders
25′ Knees to chest (knee hugs)
25′ Walking Samson
25′ Spidermans
25′ Inchworms
50′ 3 Air Squats + Broad Jump
50′ High Knees
50′ Butt Kickers
50′ Skip for Height
50′ Skip for Distance
:45 Front Rack Stretch
:45 Wrist Stetch
:30/side Ankle Stretch
10 Second High Hang Hold
3 High Hang Power Cleans
10 Second Low Hang Hold
3 Hang Power Cleans
10 Second Receiving Position Hold
3 Power Cleans
Power Clean (1×5)
10 minutes to establish a 5 RM or find a heavy 3-position pausing power clean
Metcon (Time)
For Time: (30 minute time cap)
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (155/105)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)
Randy
Metabolic CrossFit – CrossFit
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Warm-up (No Measure)
25′ Duck Walk
25′ Spidermans
50′ Active Samson
5 Push-up to Down Dog
:15/side Side Lunges
10 Air Squats
:30 Warrior Pose
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Burgener Warmup
5 Reps Each with PVC:
1. Down and Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC OHS (Wall Therapy)
Power Snatch (1×1)
15 minutes to build to a heavy power snatch
Athlete Login
Practical Medicine
