3/20/18
Metabolic CrossFit – CrossFit
Warm-up
3 Rounds or 15 minutes
10 kb snatches (5/arm alternating)
12 ring rows
10 OHS (use bar or pvc pipe)
Push Press (15 minutes to complete 5×3 Push Press from a rack)
Metcon (Time)
For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80) (from the floor)
40 Kettlebell Swings (53/35)
50/35 Calorie Row
3/19/18
Metabolic CrossFit – CrossFit
Warm-up
3 Rounds or 20 Minutes
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
Use remaining time to begin warming up your front squat
Weightlifting
EMOMx10
3 second pause front squat from the floor
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Variations:
Sub DB Squat Cleans (50/35)
Sub 2:1 Push-ups for dips
Sub 1:1 Burpees for dips
3/17/18
Metabolic CrossFit – CrossFit
Warm-up
3 Rounds or 15 minutes
20 Kettlebell Swings (Russian)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
Work on Rope Climbing Technique
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
120/90 Calorie Row*
75 Thrusters (95/65)
10 Rope Climbs
120/90 Calorie Row
75 Power Snatches (115/80)
10 Rope Climbs
120/90 Calorie Row
75 Clean and Jerks (135/95)
10 Rope Climbs
*2 guys/1 girl = 110, 1 guy/2 girls = 100 caloriesFitness Athletes Thrusters (75/55)(95/65)(115/80)
WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk
Metabolic CrossFit – CrossFit
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl
Time cap: 9 minutes
3/15/18
Metabolic CrossFit – CrossFit
Warm-up
3 Rounds or 10 Minutes
12 Overhead Squats (pvc or appropriate barbell)
8 Push-Ups
8 Ring Rows
Strength
7×1 Power Clean + Hang Squat Clean + Front Squat – Go every 90 seconds
Metcon (Time)
For Time:
2k Row
200 Double Unders
10 Rounds of Chest to Bar “Cindy”*
*Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats. If you are not proficient at C2B, complete regular pull-ups to keep the intensity up today.
3/14/18
Metabolic CrossFit – CrossFit
Warm-up
Every :90 Seconds x 5 Rounds:
7 Toes to Bar
7 Burpee Box Jump Overs (24/20)
Metcon (No Measure)
Athletes Choose 1 From Each Section:
On a Running Clock:
Athletes pick one from each section:
Weightlifting (20 minutes)
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics (10 minutes)
Max Strict Pull-ups
Max Weighted Pull-up
Max Muscle-ups
Max Strict Handstand Push-ups
Conditioning (10 minutes)
1 Minute Max Calorie Row
500 Meter Row For Time
400 Meter Sprint for Time
3/13/18
Metabolic CrossFit – CrossFit
Warm-up
15 minutes or 3 rounds
15/12 cal row
10 Push-ups
30 Hollow Rocks
Thruster (15 minutes to find 3 rep max thruster)
Metcon (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)
Fitness Thuster Weight (75/55)
3/12/18
Metabolic CrossFit – CrossFit
Warm-up
3 Rounds or 10 minutes
12 OHS (PVC or light barbell)
10 push ups
5 strict pull-ups with hold 2 seconds at the top and controlled negative
Metcon (4 Rounds for reps)
AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Row
Max Power Cleans (135/95)
-rest 3 minutes-
AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Row
Max Power Cleans (155/105)
-rest 3 minutes-
AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Row
Max Power Cleans (185/135)
-rest 3 minutes-
AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Row
Max Power Cleans (205/145)
Fitness PC: (75/55)(95/65)(105/75)(115/80)
Extra!
Handstand Push-ups
*If you’re proficient at HSPU, complete 5 rounds of 1:00 Row (moderate), :30 max HSPU
3/10/18
Metabolic CrossFit – CrossFit
Warm-up
10 minutes or 3 rounds
15 DB Thrusters
12 Ring Rows
200 meter run
Overhead Squat (20 minutes to establish 1RM)
Metcon (Time)
9-15-21:
Chest to Bar Pull-ups
Burpees
Overhead Squats (95/65)
Performance and Fitness Athletes scale to kipping pull-ups
Fitness Athletes OHS: (75/55)
March 9, 2018
Metabolic CrossFit – CrossFit
Warm-up
20 Mins:
4 Rds = 250m Row Rest 30 Sec
Then:
3 Rds
10 DU
5 OHS (with bar or light weight)
10 DU
5 Pull ups and Ring dips if performing MU
10 DU
5 DB Snatches each arm (Light weight)
10 DU
5 Pull ups
Additional time warm up to WOD weight.
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Athlete Login
Practical Medicine
