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Baker’s Dozen

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Push-up to Down Dog

10 Romaninan Deadlifts

50′ Spidermans

:30 Hang Power Cleans (light)

:30 Front Squats

:20 Seconds Samson/side

:20 Seconds Strict Press (light)

:20 Push Press (light)

Movement Prep

Establish Dead Hang (try to push and pull)

Establish Active Shoulder (push and pull–you should feel a significant difference)

10 Scap Pull-ups

5 Kipping Swings

3 Knees to Chest

3 Toes to Bar

3 box jump overs

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 Strict Press

3 Push Press

3 Push Jerks

Metcon (Time)

Teams of 3, For Time (30 Minute Cap):

60/40 Calorie Row

60 Box Jump Overs (24/20)

60 Power Cleans (155/105)

60 Toes to Bar

60 Push Jerks (155/105)

60 Box Jump Overs (24/20)

60/40 Calorie Row

60 Box Jump Overs (24/20)

60 Power Cleans (135/95)

60 Toes to Bar

60 Push Jerks (135/95)

60 Box Jump Overs (24/20)

40/60 Calorie Row
Individual Version

For Time:

20/15 Calorie Assault Bike

20 Box Jump Overs (24/20)

20 Power Cleans (155/105)

20 Toes to Bar

20 Push Jerks (155/105)

20 Box Jump Overs (24/20)

20/15 Calorie Assault Bike

20 Box Jump Overs (24/20)

20 Power Cleans (135/95)

20 Toes to Bar

20 Push Jerks (135/95)

20 Box Jump Overs (24/20)

20/15 Calorie Assault Bike

Crow’s Nest

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:45 Easy Row

50′ Spidermans

:30 Medium Row

:30 Samson/leg

:15 Faster Row

5 Push-up to Down Dog

5 KB Deadlifts

5 Russian Swings

5 Kettlebell Swings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats with 5 second pause at bottom

:30 KB Ankle Stretch/side

Front Squat (1×3)

15 minutes to build to a heavy set of 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row
Rest 5 Minutes and go directly into next AMRAP

You should be able to do 25+ reps unbroken at FS and KB when fresh.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (115/80)

Calorie Row
You should be able to do 30+ reps unbroken at KB and FS weight when fresh.

Pairs

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

12min

Weakness Warmup

50′ high knees

50′ butt kickers

50′ carioca

50′ spiderman

:30sec ankle stretch

8min Bike, moderate pace

or

2000m row

or

1mile run

Warm-up (No Measure)

12min

Weakness Warmup

50′ high knees

50′ butt kickers

50′ carioca

50′ spiderman

:30sec ankle stretch

8min Bike, moderate pace

or

2000m row

or

1mile run

Warm-up (No Measure)

12min

Weakness Warmup

50′ high knees

50′ butt kickers

50′ carioca

50′ spiderman

:30sec ankle stretch

8min Bike, moderate pace

or

2000m row

or

1mile run

Metcon (AMRAP – Rounds and Reps)

“Pairs”

Part A.

with a partner,

0:00-12:00

150 wallballs

*If you finish the 150 wallballs, then complete, in the remaining time,

max rounds of “DT”

rest 3min then, Part B.

Score: rounds and reps of DT

“DT”

12 Deadlift

9 Hang Clean

6 Push Jerk

RX: 155/105

Metcon (AMRAP – Reps)

“Pairs”

Part B.

with a partner,

12min cap

100 Bar Facing Burpees

*If you finish the 100 bfb, then complete, in the remaining time,

Max Toes to bar

Rest 3min then, Part C

Score: toes to bar reps

Metcon (AMRAP – Reps)

“Pairs”

Part C.

with a partner,

5 min Cap

Max Thrusters

RX: 95/65

Floor It

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Bike

:60 Samson/leg

:45 Medium Bike

50′ Spidermans

:30 Faster Bike

5 Push-up to Down Dog

50′ Lunges

:60 Couch Stretch/side

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Romanian Deadlifts

5 Sumo Deadlifts

5 Deadlifts

Strength

Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)

Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)

Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)

After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.

Metcon (Time)

On the 4:00 x 4 Rounds:

100′ Walking Lunge

15 Deadlifts (185/135)

200m Run
Score is your slowest round

Extra!

Time permitting

3 Sets:

Max Effort Bodyweight Bench Press

Directly into…

Max Effort Push-ups

Rest as needed following push-ups.

Figawi

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

250m Row

200m Run

:30 Quad Stretch/leg

:30 Side Lunge/leg

:30 Samson/leg

10 Knee to Chest

50′ Toy Soldiers

50′ Duck Walk

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

4 Alternating DB Snatches Light

4 Alternating DB Snatches workout weight

:60 Pigeon Pose/side

:60 Child’s Pose

Metcon (AMRAP – Rounds and Reps)

OPTION 1

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Chest to Bar Pull-Ups

8 Alternating DB or KB Snatches (70/50)
Athletes should choose a pull-up variation and DB snatch they can do 15+ unbroken reps when fresh.

Metcon (Time)

OPTION 2

For Time:

100 Double Unders

10 Ring Muscle-Ups

80 Double Unders

8 Ring Muscle-Ups

60 Double Unders

6 Ring Muscle-Ups

40 Double Unders

4 Ring Muscle-Ups

20 Double Unders

2 Ring Muscle-Ups

Extra!

Time Permitting

5 Sets:

2 Minute Light Bike (Recovery Pace)

20 GHD Sit-Ups

Chalant

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Duck Walk

50′ Spidermans

50′ Active Samson

5 Push-up to Down Dog

10 Air Squats

Banded Walks*

:30 Front Rack Stretch

:30 Wrist Stretch

:30 Ankle Stretch/leg

Barbell Warm-up

3 Jump Shrugs

3 Hang High Pulls

3 Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

-Then-

2 Pausing Front Squats

2 High Hang Squat Cleans

2 Hang Squat Cleans

-Then0

2 Front Squat

2 Push Press

2 Thrusters

-Then-

3 Squat Clean Thrusters
*For banded walks take a low tension band and double/triple loop and place it just below knees. Assume a quarter squat and take 1o steps forwards, backwards, left, and right followed by 10 air squats.

Squat Clean Thruster (EMOM 10)

EMOM x 10 increasing in weight

Metcon (Time)

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

15 Lateral Barbell Burpees

15 Hang Squat Cleans (135/95)

9 Lateral Barbell Burpees

9 Thrusters (135/95)

Roped In

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

:30 Quad Stretch/leg

:30 Cradle Stretch/leg

5 Side Lunge/leg

10 Knee to Chest

10 PVC Shoulder Passes

10 PVC OHS (wall therapy)

50′ Solider Kicks

50′ Duck Walk

50′ Walking Samson

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

Burgener Warm-up

Practice Rope Climbs

Metcon (Time)

For Time:

50/35 Calorie Row

800 Meter Run

30 Power Snatches (115/80)

800 Meter Run

10 Rope Climbs

Extra!

3 “Giant Sets” (unbroken):

Max Effort Bodyweight Bench Press

Max Strict Pull-Ups

200 Meter Kettlebell Front Rack Carry (53’s/35’s)

Rest 3 Minute Between Efforts.

Bumpy Ride

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Bike

50′ Active Spidermans

:30 Pigeon Pose/side

:45 Medium Bike

50′ Walkimg Samson

:45 Child’s Pose

:30 Faster Bike

5 Push-up to Down Dog

:30 Squat Hold

Weightlifting

On the 2:00 x 6 Rounds:

High Hang Squat Clean (High Thigh)

Hang Squat Clean (Knee Level)

Squat Clean

Front Squat

Metcon (AMRAP – Rounds and Reps)

In Teams of 3, AMRAP 25:

9/6 Calorie Row

6 Lateral Over the Rower Burpees

100 Meter Weighted Run (45/35 plate)
Athlete completes one full round before switching.

If completing individually:

On the 3:00 x 7 Rounds:

9/6 Calorie Row

6 Lateral Over the Rower Burpees

100 Meter Weighted Run (50/35)

Rosie Red

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10-12min max

5 stations

10 slamballs

10 wallballs

10 partner situps w/wallball pass

10 burpees

10 by 10m Shuttle Sprints

*For slamballs, line up in single file line and as the person in front of you completes their 10 reps they will pass you the slamball between their legs.

*For partner situps, you and your partner will be foot to foot performing situps with a medball. It must touch the ground behind each person’s head and be passed when both are in the up position

Metcon (AMRAP – Reps)

Double Under Practice

0:00-1:30

4 Single Unders

1 Double under

*repeat this the entire 3 minutes

1:30-3:00

3 Single Unders

1 Double Under

*repeat this the entire 3 minutes

3:00-4:30

2 Single Unders

1 Double Under

*repeat this the entire 3 minutes

4:30-6:00

Max Unbroken Double Unders

Score: max set of unbroken double unders

Metcon (Time)

Rosie Red

4 rounds for time

20 wallballs 20/14

16 Alt DB Snatches

12 Toes to bar

rest 1min between sets

Rx: 50/35

*The rest(s) between sets is to allow you to push a little harder each set. Your pace should be 80-85% max effort throughout the entire workout.

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Speed Boat

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

50′ Spidermans

:45 Medium Row

:30 Samson/leg

:30 Faster Row

5 Push-up to Down Dog

:60 Child’s Pose

:60 Squat Hold

5 Wall Balls

5 DB Hang C&J

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Push Press (1×5)

15 Minutes to build to a heavy set of 5

Metcon (Time)

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 Dumbbell Hang Clean and Jerks (50/35)
Athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight that they could complete 20+ unbroken repetitions if necessary.

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