Archives

Author Archive for: ‘admin’

8/16/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

Bike 2:00

Jog 2:00 inside gym

:20 Arm Circles, big

10 Pick up golf ball

100′ Side Shuffle

50′ Back Pedal

50′ High knees

2 rounds; PVC, Empty bar

12 Snatch grip RDL

6 muscle snatch from Power Position

3 overhead squats

Push Jerk (1×5)

Find 5RM

Metcon (Time)

L1 & L2

3 Rounds

Run 400m

Rest :90

Row 500m

Rest :90

(18 Minute Cap)

*Score includes your rest periods

8/15/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 Rounds:

15 Light Good Mornings; PVC, empty bar

Run 400m

Bear Walk 1:00

:20 Lunge w/twist, each side

:20 T Spine stretch on wall

:20 Dislocates

:20 Hip circles

:20 jump rope

3:00 Bike, conversational pace

Deadlifts

1 Max Set of Deadlifts

@ 65% of current 1RM

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 12

30 Single Unders

10 Knees to Elbows

10 Alternating Kb Power Cleans 35/26

*scale to knee raises if needed

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 12

30 Double Unders

10 Toes to Bar

10 Alternating Kb Power Cleans 53/35

8/14/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

—- New Cycle —-

Cycle 3 started this week with Test Week

New Cycles are a great time to bring in family or friends who may have been on the fence about trying Crossfit or Olympic Weightlifting.

Welcome them home to our family.

View Public Whiteboard

Warm-up (No Measure)

Warm Up

10 Dislocates

10 Around the head, w/10# plate

10 walking lunge w/stretch

Ankle Stretch w/kb 1:00/side

Couch Stretch 2:00/side

AMRAP 5

5 Box step-ups

6 Wall Squats

7 Push Ups

Metabolic Snatch Complex (1×1)

Find 1RM

Squat Snatch

Hang Squat Snatch

Overhead Squat x2

*You are finding the 1RM of the entire complex, NOT each individual lift/component

Metcon (Time)

L1 & L2

9 Power Snatch 95/65

15 Box Jumps 24/20

7 Power Snatch 115/75

15 Box Jumps 24/20

5 Power Snatch 135/95

15 Box Jumps 24/20

3 Power Snatch 155/105

15 Box Jumps 24/20

*Scale weight so that you increase between

5-10lbs each set if you are not L2 (RX)

8/13/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

—- New Cycle —-
We start Cycle 3 this week with Test Week.
A New Cycle is a great time to invite family or friends who may be on the fence about Crossfit or Olympic Weightlifting.

Welcome them in to your favorite place and let’s continue to grow our family.

View Public Whiteboard

Warm-up (No Measure)

Warmup

AMRAP 6

6 Pushup to downdog

12 Abmat situps

Row 18 Calories

24 Air Squats

50′ Bear Crawl

50′ Side shuffle

10 Dislocates

10 Box Step-ups

Back Squat (1×5)

Find 5RM

Metcon (Time)

L1 & L2

3 rounds

12 Devils Press 50/35

400m Row

(9 Minute Cap)

* L1 uses 35/25 dumbbell weights. Time Cap stays the same

Metcon (Time)

Extra

Accumulate 3:00 in a handstand

*endure the entire 3:00 IF you can, but your task here is accumulate 3:00 total in a handstand. Keep count of your time upside down until you hit 3:00, then the time on the clock is your score. For example it may take you 8:42 to get your full 3:00 upside down

8/12/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

—- New Cycle —-

We start Cycle 3 today

This is a great time to bring in friends and family member who are on the fence about Crossfit. Show them why you love it and how they can live a healthier lifestyle.

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 Rounds

Bike 1k on AAB

12 Alt Jumping Lunges

12 Good Mornings; PVC (1st), Empty bar (2nd)

Metabolic Clean Complex (1×1)

Find 1RM

Power Clean

Hang Power Clean

Squat Clean

Hang Squat Clean

Split Jerk

*This is a 1RM for the complex NOT each individual lift

Metcon (Time)

L1

20 Hang Power Cleans 115/85lbs

30 Wallballs 20/14

Run 600m

30 Wallballs

20 Hang Power Cleans 115/85lbs

Metcon (Time)

L2

30 Hang Power Cleans 135/95lbs

50 Wallballs 20/14

Run 800m

50 Wallballs

30 Hang Power Cleans 135/95lbs

8/10/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

400m run

2:00 bike

50ft duck walk

50ft side shuffle

10 single leg box step-ups, alternate

10 Russian KB swings

10 medball cleans

Couch Stretch 2:00/side

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

8/9 Cycle 2 Retest Week

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

2x500m row

rest 2:00 between

50′ Spiderman

50′ walking lunge

50′ inchworm

50′ pick up the golf ball

:30 squat hold

:20 pigeon pose /side

:10 PVC high pulls

10 Dislocates

10 Push-up to down dog

10 behind the neck press, PVC

Front Squat (1×1)

Find 1RM

Metcon (Time)

L1

40 Deadlift 165/115

30 Front Squats 155/95

20 Hang Power Cleans 115/75

10 Squat Snatch 95/65

Metcon (Time)

L2

40 Deadlift 185/135

30 Front Squats 165/125

20 Hang Power Cleans 135/115

10 Squat Snatch 115/105

8/8 Cycle 2 Retest Week

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Weakness Warmup

1 Mile Run

10 Pushup to downdog

10 dislocates

50′ inchworm

5 kips

5 pull-ups

Split Jerk (1×1)

Find 1rm

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Metcon (No Measure)

5pm Weightlifting

Class Weightlifting Competition

-5:00 Welcome and Explanation

-20:00 Warmup and build to Opening Weight

-30:00 Competition

*Enter your weights into appropriate blocks

8/7 Cycle 2 ReTest Week

Metabolic CrossFit – CrossFit

**** New Cycle ****

Welcome to Cycle 2

Weightlifting Class this cycle is Thursdays at 5pm in place of normal Crossfit Class

View Public Whiteboard

Warm-up (No Measure)

Warm Up

3 Rounds

5 Push-up to down dog

12 RDLs 10s on the bar

Row 500m

Couch Stretch 2:00/side

Spend 5:00 warming up your clean with an empty bar before you start loading for the 1RM

Clean (1×1)

10:00

Find a 1RM

Metcon (3 Rounds for reps)

L1 & L2

Interval work

AMRAP 3

Wallballs 20/14

Rest 2:00

AMRAP 3

Burpee Box Jump Over 24/20 (facing box)

Rest 2:00

AMRAP 3 Minutes

KB Swing 53/35lbs

8/6 Cycle 2 ReTest Week

Metabolic CrossFit – CrossFit

**** New Cycle ****

Welcome to Cycle 2

Weightlifting class is Thursday at 5pm

View Public Whiteboard

Warm-up (No Measure)

Warmup

10 Dislocates

10 plate push press, 25/15

10 Around the head w/ plate

100′ walking lunge

AMRAP 4

10 Goblet Squats, light kb

8 Burpees

100m Run

Couch Stretch 2:00/side

Back Squat (1×3)

Find 3rm

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 10

8 Push-ups

10 DB Thrusters 35/25

100m Run

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 10

8 HSPU

10 DB Thrusters 50/35

100m Run

Page 4 of 152« First...«23456»102030...Last »