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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.