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8/17/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class- 10 minutes to complete:

Row 20 calories

20 burpees

Run 400m

20 box jumps

Metcon (AMRAP – Reps)

Mano y Mano
Class divides into 2 Teams:

3 Rounds:

Team 1 – 400m Prowler Push (7 laps around the gym)

Team 2 – Max Calorie Bike or row (in the middle of the gym)

Team sizes dictate how heavy prowler is and how many bikes/rowers are in play.

While Team 1 is completing the 400m Prowler, Team 2 is accumulating as many calories as possible on the bike(s).

When Team 1 completes the Prowler Push, the teams switch stations.

Score is the total amount of calories accumulated across the 3 rounds.

Cool-down

Heavy prowler push – weight as needed, taking turns pushing the prowler 50’ until individuals accumulate 200’ of individual pushing

Tire flips – individuals accumulate 100′

8/16/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class – 15 minutes to complete 3 rounds:

10 back squats, 10 push press, 10 hang power cleans

(take a break between rounds, but do not set the bar down between rounds)

-then warm up the movements with weight-

Metcon (3 Rounds for reps)

Weightlifting Wednesday
Teams of 3: 30 minutes total

AMRAP 7: Back Squat

50 Reps (135/95)

50 Reps (185/135)

Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Push Press

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

-3 Minute Rest-

AMRAP 7: Hang Power Clean

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

Cool-down

L-sit x 6 max effort sets

8/15/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class – 15 minutes complete:

Row 1000m

Run 800m

Then find max box jump height

Metcon (AMRAP – Reps)

Pirate’s Booty
EMOM 21:

Minute 1 – 15/12 Calorie Row

Minute 2 – 15 Box Jump Overs (24″/20″)

Minute 3 – 15 Medball Squat Cleans (20/14)

Cool-down

4mins (8rds) – Sit-ups

4mins (8rds) – Air Squats

4mins (8rds) – TTB

8/14/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class – 20 minutes to complete:

A1) 5 sets of Power Clean + Front Squat + 2 jerks – build up in weight – right into

A2) 5-10 unbroken chin-ups -then rest 2 minutes

Metcon (Time)

Tiger Blood
3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run

8/12/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class –

1: Pizza delivery – hold an ab mat overhead without gripping it, if it gets dropped, do 5 burpees and you’re out – three rounds

2: 12 minutes AMRAP -not scored-

200m run

10 dumbbell squat clean thrusters (light)

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

8/11/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class –

Every three minutes for five rounds:

5 power snatch + 5 ttb

Power snatch @ 45-55-65-75-80% of 1RM

Metcon (AMRAP – Reps)

Amazon
Ascending Ladder for 8 Minutes:

3 Power Snatch (115/80), 3 Toes to Bar

6 Power Snatch (115/80), 6 Toes to Bar

9 Power Snatch (115/80), 9 Toes to Bar

12 Power Snatch (115/80), 12 Toes to Bar

Continue adding (3) repetitions to each movement until time is reached.

Cool-down

Pistol squat practice

Accumulate 50 reps total (25/leg)

8/10/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class –

15 minutes to complete: -no score-

800m run

1000m row

25 Medball thrusters

Metcon (Time)

Wings
“Wings”

5 Rounds:

200 Meter Run

12 Calorie Row

21 Wallballs (20/14)

Cool-down

Practice your skills – anything you want to test or work on

8/9/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class – 15 AMRAP: -not scored-

400m Run

Single db overhead carry 50’/arm

Farmer carry lunges 50’

Metcon (AMRAP – Reps)

Strongman Style V3
Teams of 2-3, 5 Minutes at Each:

Prowler Push – 50′ = 1 point

Tire Flip 50′ = 1 point

Row 5 calories = 1 point

Power Cleans (135/95) 3 reps = 1 point

Front rack barbell carry 50′ = 1 point

8/8/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class – 20 minutes to complete:

A1) 3-3-3-3-3 Deadlifts @ 45,55,65,75,85% – right into

A2) 30 double-unders unbroken then rest 2 minutes

Metcon (Time)

Thee Times A Lady
3 Rounds:

60 Double-Unders (2:1 substitution for single-unders)

30 Calorie Bike or Row

15 Deadlifts (245/165)

15 MINUTE TIME CAP

Cool-down

Tabata Tuesday

4mins (8rds) – strict pull-ups

4mins (8rds) – strict dips

4mins (8rds) – sit-ups

8/7/17

Metabolic CrossFit – CrossFit

Warm-up

25 minutes to complete:

A1) 6 sets of the compex: Power Clean +FS – drop the bar – right into Hang Power Snatch + OHS working up in weight – right into

A2) 6 sets of 5-10 kipping pull-ups unbroken – rest 2 mins

Metcon (Time)

Tootsy Roll
15 Overhead Squats (95/65)

15 C2B Pull-ups

15 Squat Snatches (95/65)

15 C2B Pull-ups

15 Front Squats (95/65)

15 C2B Pull-ups

15 Squat Cleans (95/65)

15 C2B Pull-ups