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MFT #1515

Metabolic CrossFit – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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