Archives

Author Archive for: ‘admin’

3/26/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

3 rounds or 10 minutes

50′ toy soldiers

10 good mornings

10 ring dips (focus on a controlled negative)

10 ring rows

Deadlift (30 minutes to find a 3RM)

Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute – 5 Deadlifts (225/155)
Score is number or wallball shots completed

3/24/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

Teams of 2:

2 rounds for time:

400m run (together)

3 rope climbs each

50 deadlifts (155/115)

50 back squats (155/115)

50 box jumps (24/20)

3/23/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

3/22/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

3 Rounds or 15 Minutes

200 meter jog

5 pull-ups (slow and controlled negative)

10 goblet squats

Metcon (3 Rounds for reps)

AMRAP 5

200’ Walking Lunge (Bodyweight)

50 Sit-ups

Max Calorie Row

rest 5 minutes

AMRAP 5

100’ Front Rack Dumbbell Walking Lunge (50’s/35’s)*

50 Sit-ups

Max Calorie Row

rest 5 minutes

AMRAP 5

200’ Walking Lunge (Bodyweight)

50 Sit-ups

Max Calorie Row
Score is calories rowed

*Consider using sandbag (zercher carry) as an alternative for DB for walking lunges

3/21/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

EMOMx8

Odd – 50 Double Unders

Even – 30 seconds max Handstand Push-ups (Shoulder Taps or L-sit DB Press)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

18/12 Calorie Row

15 Wallballs (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

Extra!

Use remaining time to work on mobility or kick a goat.

3/20/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

3 Rounds or 15 minutes

10 kb snatches (5/arm alternating)

12 ring rows

10 OHS (use bar or pvc pipe)

Push Press (15 minutes to complete 5×3 Push Press from a rack)

Metcon (Time)

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Press (115/80) (from the floor)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

3/19/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

3 Rounds or 20 Minutes

20 Russian Kettlebell Swings

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Use remaining time to begin warming up your front squat

Weightlifting

EMOMx10

3 second pause front squat from the floor

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Variations:

Sub DB Squat Cleans (50/35)

Sub 2:1 Push-ups for dips

Sub 1:1 Burpees for dips

3/17/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

3 Rounds or 15 minutes

20 Kettlebell Swings (Russian)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Work on Rope Climbing Technique

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

120/90 Calorie Row*

75 Thrusters (95/65)

10 Rope Climbs

120/90 Calorie Row

75 Power Snatches (115/80)

10 Rope Climbs

120/90 Calorie Row

75 Clean and Jerks (135/95)

10 Rope Climbs
*2 guys/1 girl = 110, 1 guy/2 girls = 100 caloriesFitness Athletes Thrusters (75/55)(95/65)(115/80)

WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk

Metabolic CrossFit – CrossFit

View Public Whiteboard

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

3/15/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

3 Rounds or 10 Minutes

12 Overhead Squats (pvc or appropriate barbell)

8 Push-Ups

8 Ring Rows

Strength

7×1 Power Clean + Hang Squat Clean + Front Squat – Go every 90 seconds

Metcon (Time)

For Time:

2k Row

200 Double Unders

10 Rounds of Chest to Bar “Cindy”*
*Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats. If you are not proficient at C2B, complete regular pull-ups to keep the intensity up today.

Page 4 of 108« First...«23456»102030...Last »