1/11/18
Metabolic CrossFit – CrossFit
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15
Warm-up
15 minutes to complete
3 Rounds
400m row
20 Erg jump overs
Metcon (Time)
Open-Performance-Fitness
Buy-In: 1,200 meter Row
-then-
2 rounds of:
400m run*
100 Double Unders
7 Rope Climbs
-then-
Cash Out: 1,200 meter Row
*400m run=7 laps around gym
Extra!
1 Random Act of Kindness
1. Someone/people you don’t know today
2. No benefit to you (other than you feeling good for what you did)
3. Makes at least one person’s life easier for a minute, an hour, a day, or more
Endurance
1 min on, 15 second easy jog, 1 min rest
2 min on, 30 second easy jog, 1 min rest
3 min on, 1 min easy jog, 1 min rest
4 min on, 2 min easy jog, 1 min rest
5 min on, 3 min easy jog, 1 min rest
4 min on, 2 min easy jog, 1 min rest
3 min on, 1 min easy jog, 1 min rest
2 min on, 30 second easy jog, 1 min rest
1 min on, DONE!
Workout Focus and Pacing: Use this workout to target aerobic threshold intensity. Target and intensity based on heart rate. Your target heart rate at the end of each “on” interval should be no higher than 180-age and no lower than 170-age. (E.g . a 25 year old would have their heart rate between 155-145)
1/10/18
Metabolic CrossFit – CrossFit
Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15
Warm-up
10 minutes to build up to metcon power clean weight
Then 10 minutes or 3 rounds
5 Touch and go power cleans at metcon weight
10 jumping airsquats
Metcon (Time)
Open and Performance Athletes
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
Metcon (Time)
Fitness Athletes
5 Rounds:
10 Power Cleans (115/80)
10 Burpees
Extra!
Not for time, accumulate:
30 Strict Toes to Bar
40 GHD Sit-ups
50 AbMat Sit-ups
1/9/18
Metabolic CrossFit – CrossFit
Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15
Warm-up
10 Minutes or 3 rounds
20 wall ball shots
10 push ups
200m row
Strength
20 minutes
Find a 2RM Front Squat
Metcon (Time)
Open-Performance-Fitness
30 Pull-ups
50 Thrusters (45/35)*
1000 meter Row
*RX+ allowed. However, thrusters should be a weight you can do at least 10-15 unbroken each set.
You may also RX plus by doing C2B pull-ups.
Endurance
1x800m at moderate pace with 200m easy jog
Rest 1 minute
2×400 at moderate/fast pace with 200m easy jog
Rest 1 minute
3x200m at fast pace with 200m easy jog
Workout Focus: Your focus in this workout is the easy jog “off “intervals. Your finishing time for all the 200m easy jog “off” intervals must have the same finishing time while your 800m to 400m to 200m “on” intervals must get progressively faster.
Rest 3 minutes then complete 6x100m sprints
1/8/18
Metabolic CrossFit – CrossFit
Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15
Warm-up
15 minutes to complete
1000m row
Then three rounds
15 wall ball shots
10 box jumps
5 DB snatches/arm
Shoulder mobility using lacrosse ball
Metcon (5 Rounds for reps)
Open and Performance Athletes
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14)
Dumbbell Snatch (50/35)
Calorie Row
Rest 1:00 between rounds
Metcon (5 Rounds for reps)
Fitness Athletes5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14)
Dumbbell Snatch (35/25)
Calorie Row
Rest 1:00 between rounds
1/6/18
Metabolic CrossFit – CrossFit
Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15
Warm-up
15 minutes or 3 rounds
4 Strict Pull-ups (or 1 strict Muscle-up)
6 Box Jumps
8 Goblet Squats
200 meter run
Strength
20 minutes to complete Front Squats
3×3 (80%) then 3×1 (85%)
Recover as needed between sets.
Metcon (AMRAP – Rounds and Reps)
Open Athletes
AMRAP 15
4 Bar Muscle-ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs
Metcon (AMRAP – Rounds and Reps)
Performance Athletes
AMRAP 15
8 Chest to Bar Pull-ups
8 Front Squats (135/95)
12 Burpee Box Jump Overs
Metcon (AMRAP – Rounds and Reps)
Fitness Athletes
AMRAP 15
8 Pull-ups
8 Front Squats (115/80)
12 Burpee Box Jumps
1/5/18
Metabolic CrossFit – CrossFit
Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15
Warm-up
10 Minutes:
400 meter run
Then 2 Rounds
10 Sumo dead lift high pulls
10 GHD Sit-ups
Then
2-4 minutes banded hip stretch
Strength
20 minutes to complete
10-8-6-4-2 Touch and go deadlifts, climbing in weight
Metcon (Time)
Open-Performance-Fitness Athletes
5 Rounds:
15 Deadlifts (155/105)*
25 AbMat Sit-Ups
*RX Plus allowed on this workout– you should use a weight that you can complete the 15 reps in no more than 2 sets. Challenging, but touch and go for the most part.
Extra!
Handstand Work
1/4/18
Metabolic CrossFit – CrossFit
Optional Endurance Workout Today
Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15
Warm-up
10 minutes to complete
3 Rounds
10 push-ups
10 shoulder passes
10 ring rows
10 air squats
30 second plank
Then:
500m row
Strength
EMOMx3
3 High Hang Power Cleans + 1 Push Jerk
Rest 1 minute
EMOMx3
2 Hang Power Cleans + 1 Push Jerk
Rest 1 minute
EMOMx3
1 Power Clean + 1 Push Jerk
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Open, performance, and fitness athletes.
Score is weight used.
Endurance
5 sets:
10 sec max effort push-ups
10 sec max effort ring-rows
10 sec max effort air squats
Rest 30 sec
250m row at your 2k PR pace
Rest: 3 min between sets
1/3/18
Metabolic CrossFit – CrossFit
Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15
Use the pacing chart on this website to predict your final 2k time based on your 500m time. http://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf
Warm-up
Ten Minutes to complete:
500m row focusing on form
Then 2 rounds
10 wall ball shots
10 box jumps
10 push-ups
2k Row (Time)
Max Effort 2k Row
Open-Performance-Fitness Athletes
Metcon (AMRAP – Reps)
Open-Performance-Fitness Athletes
Tabata 20 seconds on, 10 seconds off
Mountain Climbers
Man Makers
Jumping lunges
Kettlebell Swings
Abmat sit-ups
Complete 8 rounds at each station before rotating.
1/2/18
Metabolic CrossFit – CrossFit
Optional Endurance Programming Today
Athletes should choose appropriate metcon (performance, open, fitness) based on ability.
Warm-up
3 Rounds or 10 minutes
5 burpee box jumps
10 goblet squats (light weight)
15 push press (bar only)–make sure you maintain midline stability
30 seconds/arm banded shoulder stretch
Strength
E2MOMx10
5 touch and go snatches (any style) climbing in weight…work up to RX weight or heavier
Metcon (Time)
Open and Performance Athletes:
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
Metcon (Time)
Fitness Athletes:
3 Rounds:
10 Power Snatches (95/65)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
Extra!
Extra
In remaining time, complete one of the following for additional strength and/or skill work.
2×5, 2×4, 2×3 Back Squats, climbing
-or-
Ring Muscle-up practice
Endurance
1x800m jog, 1 min rest
2x400m, 1 min rest between efforts
1x600m jog, 1 min rest
2x300m, 1 min rest between efforts
1x400m jog, 1 min rest
2x200m, 1 min rest between efforts
1x200m jog, 1 min rest
2x100m, 1 min rest between efforts
Total: 4000m
Workout Detail: The jog is programmed to be an “active recovery” or “conversational” pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1 sec/100m) than your 1 mile PR pace.
Workout Focus: Force recovery during the jog recovery.
1/1/18
Metabolic CrossFit – CrossFit
We will have one class today at 10am. Bring a friend!
Warm-up
15 minutes to complete
500 meter row
Then 3 rounds
10 shoulder passes
30 second handstand hold
30 second plank right side
30 second plank left side
30 second handstand hold
10 ring rows
Warm up to power clean weight.
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
Extra!
Write your New Year’s resolution(s) on the white board.
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