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9/10/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Bear Crawl

50′ Active Samson

25′ Spiderman

25′ Inchworm

15 Calorie Row–Focus on form

5 Straight Arm Shrugs

5 High Pulls

5 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

2 Power Cleans

Tempo Back Squat (E2MOM x 6)

6 x 2 E2MOM building to a moderate set of 2

5 second descent, 1 second pause at bottom

Metcon (Time)

3 Rounds For Time:

60 Air Squats

21/15 Calorie Row

15 Hang Power Cleans (155/105)

Professor Chaos

Metabolic CrossFit – CrossFit

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Metcon (Time)

For Time:

30 Chest to Bar Pull-Ups

800 Meter Run

15 Power Snatches (135/95)

800 Meter Run

15 Power Snatches (135/95)

800 Meter Run

30 Chest to Bar Pull-Ups

Go Fish

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

20 Minutes

20 cal row

10 Shoulder Passes

10 Good Mornings

5 Push-ups

5 Lateral Burpees

5 Stiff Legged Deadlifts

5 Regular Deadlifts

5 Strict Press

5 Push Press

5 Push Jerks

:45 Chest Stretch

:30/side Front Rack Stretch

:60 Wrist Stretch

Then warm-up to deadlift weight

Deadlift (EMOM x 8 )

2 Repetitions

Metcon (Time)

For Time:

1,000 Meter Row

Directly into…

3 Rounds:

21 Deadlifts (135/95)

15 Barbell-Facing Burpees

9 Push Jerks (135/95)

Some Interval work

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 steady rounds

200m run

:40 plank hold

10 air squats

then,

50′ Samson

50′ high kicks

50′ Bear crawl

50′ side shuffle

10 PVC passes

10 PVC thrusters

then,

5 single arm KB swings, each arm

5 kb SDHP

5 kb snatches, each arm

:40 goblet squat hold

3:00 T2B practice

*sub knees to elbow if needed

Metcon (2 Rounds for reps)

AMRAP 8

:30 bike sprint

10 goblet squats 53/35

rest 5min

AMRAP 6

6 KB/DB Deadlifts 50/35

6 T2B

Score each AMRAP seperately for total reps each

Flash Flood

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400 meter run

25′ Inchworms

25′ Spidermans

25′ Active Samson

25′ Duck Walk

:60 Front Rack Stretch

:60/side Pigeon Pose

5 PVC Front Squats w/ 5 second pause at bottom

5 PVC Push Press

5 PVC Thrusters

Thruster (1×3)

15 minutes

Metcon (Time)

2 Rounds:

400 Meter Run

21 Thrusters (95/65)

Extra!

Time Permitting

5 Rounds

15 GHD Sit-ups + 40% Max Ring Muscle-ups

Rest 1 minute between rounds

Criss Cross

Metabolic CrossFit – CrossFit

double-under tips:
https://www.crossfitinvictus.com/blog/this-is-the-month-you-get-double-unders/

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Warm-up (No Measure)

400 meter run

25′ Walking Samson

25′ Toy Soldiers

10 single-unders

10 double-unders or double under attempts

:10 hollow rock hold (hanging from bar)

:10 superman hold (hanging from bar)

10 shoulder shrugs

5 strong kips

3 toes to bar

With PVC:

3 high hang shoulder shrugs (straight arms)

3 high hang shoulder shrugs + high elbows

3 muscle cleans

3 power cleans

Back Squat (E2MOM)

6 Reps @ 76%

4 Reps @ 81%

2 Reps @ 86%

6 Reps @ 78%

4 Reps @ 83%

2 Reps @ 88%

6 Reps @ 80%

4 Reps @ 85%

2 Reps @ 90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

Fender Bender

Metabolic CrossFit – CrossFit

As a reminder, we will have one workout today at 9am due to Labor Day holiday.

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Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

400 Meter Sandbag Run (50/35)

3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Sandbag Run (50/35)

2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Sandbag Run (50/35)

1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Saved by the Barbell, Crossfit for Kids

Metabolic CrossFit – CrossFit

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Metcon (AMRAP – Reps)

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans

Score is Total reps accross all three rounds

Daily Dozen

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:30/side Quad Stretch

25′ Active Spidermans

10 PVC Pass Throughs

:30/side Side Lunges

10 Air Squats

10 PVC Pass Throughs (More Narrow)

5 Push-up to Down Dog

25′ Active Samson

10 PVC Overhead Squats (on wall)

Muscle Up Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

2 Chest to Bar

1 Bar Muscle-up

Snatch Prep

6 High Hang Power Snatches

3 Hang Power Snatches

3 Snatch Grip Deadlifts

3 Power Snatches

3 Position Power Snatch

15 minutes to establish 3 Position Power Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Lateral Barbell Burpees

9 Power Snatches (115/80)

6 Bar Muscle-Ups
Muscle Up Scale: 12 Pull-ups

Pick’em

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200m run

2 laps back pedal (inside gym)

200m run

2 laps back pedal

50′ walking Samson

50′ Bear Crawl

50′ side shuffle

50′ walking high kicks

2:00 DU practice

2:00 KB snatch or box step-over practice

Metcon (2 Rounds for time)

You pick your workout

WOD 1

4 rounds for time

400m run

15 weighted box step-overs, 50/35 (2 dumbbells)

or

WOD 2

50 alternating KB Snatch, 53/35

100 air squats

50 double-unders

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