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4/16/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

10 Dislocates

100′ Bear Crawl

100′ Superman

10 pushup to downdog

2 Rounds

12 HS Shoulder Taps (scale accordingly)

300m run

6 Ring Dips

Clean and Jerk (5×5)

Power Clean and Push Jerk

*touch and go

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Dball Cleans 90/50

10 Ring Dips

300m run

*Use sandbags if equipment is needed

Metcon (No Measure)

Accessory (HSPU)

Handstand Push-ups 20 reps

*scale appropriately to make this challenging

Push Press x 3 max sets at 65% bodyweight. Rest 2:00 between sets. Focus on STRONG hip drive

4/15/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

Run 1 mile

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

9 Thrusters 135/95

12 Toes to Bar

200m run

Deadlift (5×3)

70-82.5% of 1RM

Zero Bounce. Control the lift at all points

Metcon (No Measure)

Accessory (Bodybuilding for summer)

Bent Over S-Arm DB Row

4×15

Banded Hamstring Curl

3×20

4/13/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

30 Good Mornings, PVC

400m Run

Metcon (Time)

3 Toes to Bar

200m run

6 Toes to Bar

200m run

9 Toes to Bar

200m run

12 Toes to Bar

200m run

15 Toes to Bar

200m run

18 Toes to Bar

200m run

21 Toes to Bar

4/12/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

4 Rounds

:20 Bike

10 Push Press; PVCx2, Empty bar, 75/55

Front Squat (3×8)

70%+

Push Press (5×2)

Build Weights over each set

Metcon (No Measure)

Every 4:00 for 20:00

600/500m Row

*We are just looking to complete this

Metcon (No Measure)

Accessory (Beach body)

Banded Tricep Extensions*

3×15

Split Squats

4×10

*seated on a bench connect a band to the rig, near the bottom, perform a tricep extension

4/11/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 rounds

Row 500m

20 Air Squats

Power Snatch (5×5)

Touch and Go

Metcon (Time)

3 Rounds

40 Wallballs 20/14

30/25 Calorie Row

20 Abmat Sit Ups

Metcon (No Measure)

Accessory – Gymnastics

Strict Press 4xMax set at 50%+ your bodyweight. Rest 2:00 between sets

Handstand hold x3 max duration; work to maintain a strong hollow position

4/10/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

10 Minute Steady Bike

Back Squat (5×3)

@ 80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Run 200m

20 Push Ups

20 SDLHP 75/55

Metcon (No Measure)

Accessory – Gymnastics

HSPU Negatives 20 reps

Inverted rows 3 max sets

Push-ups 30 reps

*Lower yourself slowly in the HSPU negative into the tripod position

*Use a barbell on the rack of rings for your inverted row

*As few sets as possible on the pushups

4/9/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

Primer

3 Rounds

:60 Goblet Squat Hold

Run 200m

6 Strict Pull Ups

Metcon (AMRAP – Reps)

Every 5:00 for 15:00

Row 750/600m

30 KB Snatch 53/35

Max Box Jump Over 30/24″ in remaining time

*Score is total Box Jump Overs

Metcon (AMRAP – Reps)

After the Metcon (Choose One)

Death by Chest to Bar (2x)

Minute 1 – 2 CTB

Minute 2 – 4 CTB

Minute 3 – 6 CTB

Etc…

OR,

Squat Clean

EMOM for 12 Minutes

1 Rep at 70-80%

*Scale so you can get your chest to the bar! Treat it as a skill session. Don’t want to see any bad reps here. Enter weight in the notes

Metcon (No Measure)

Accessory (Bodybuilding for the summer)

Seated DB Strict Press

3×10

1 Set for Max Reps

Calf Raises

3×20

4/8/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warm Up

Row 2k

*this is NOT an opportunity to PR. You should actually take an extra :30 to :60 over your current 2k row time to complete

10 Dislocates

:20 T-spine stretch against the wall

10 Dislocates around the world

:20 Child’s pose

10 Cossack Squat, each side

10 Push-ups

:20 Wall Squat hold

Deadlift (4×4)

12:00

Zero Bounce Deadlift

@70-80% of 1RM

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

*Climb the Ladder

2 Overhead Squats 95/65

1 Bar Muscle Up

4/2, 6/3, 8/4, etc

Metcon (No Measure)

Accessory

HSPU -Day 1

1 max set -scale this by elevating feet onto a box

10x wall walks – “nose & toes” they need to be touching the wall

4/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

50′ bear crawl

10 Dislocates

10 air squats

50′ bear crawl

10 goblet squats

10 Dislocates

400m run

Metcon (Time)

7 rounds

:45 bike sprint

21 dball squats 90/50

*Bear hug the dball

Metcon (Weight)

Romanian Deadlift

4×8

HEAVY

4/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

Primer

2x AMRAP 3; PVC, Empty bar

7 Hang Power Cleans

7 OHS

7 Cal row

Metcon (Weight)

6 Sets

5 Touch and Go Power Cleans

into

6 Front Rack Walking Lunges

*Increase weight every 2 sets

Metcon (Time)

Partner WOD

20 Rounds

:30 bike sprint

15 Wallballs 20/14

5 Ring Dips

*Alternate full rounds with a partner

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