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
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