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Eighteen Wheeler

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

25′ Active Spidermans

:45 Moderate Row

50′ Active Samson + Air Squats

:30 Faster Row

5 Push-up to Down Dog

10 PVC Passthroughs

10 PVC OHS on wall

5 Alternating DB Snatches/ arm (light)

5 Wall Balls

3 Toes to Bar

Banded Walks

5 Left, Right, Forward Backwards

:30 Hollow Hold

:60 Couch Stretch/side

Deadlift (EMOM x 8)

On the Minute x 8

2 Repetitions

(Aim to Beat Last Week)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

12/9 Calorie Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

1/3/18

Metabolic CrossFit – CrossFit

Use the pacing chart on this website to predict your final 2k time based on your 500m time. http://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf

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Warm-up

Ten Minutes to complete:

500m row focusing on form

Then 2 rounds

10 wall ball shots

10 box jumps

10 push-ups

2k Row (Time)

Max Effort 2k Row

Metcon (AMRAP – Reps)

Tabata 20 seconds on, 10 seconds off

Mountain Climbers

Man Makers

Jumping lunges

Kettlebell Swings

Abmat sit-ups
This Metcon should be considered “Extra”

Complete 8 rounds at each station before rotating.

Powder Keg

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

20 Minutes

Run 400 m

:60 Front Rack Stretch

:60 Wrist Stretch

10 Shoulder Passes

Pull-Up Warm-up

10 Second Hollow Hold

10 Second Arch Hold

10 Shoulder Shrugs

5 Strong Kips

3 Kipping Pull-ups

Burgener Warm-up with PVC

Then,

3-3-3-3-3 Clean and Jerk, working up to heaviest set that you will perform

Metcon (AMRAP – Reps)

“Powder Keg”

5 Minute Window

600m Run

1 Round “Cindy”

AMRAP Clean & Jerk (135/95#)

Rest 5:00

5 Minute Window

400m Run

2 Rounds “Cindy”

AMRAP Clean & Jerk (155/105#)

Rest 5:00

5 Minute Window

200m Run

3 Rounds “Cindy”

AMRAP Clean & Jerk (185/135#)

The Ghost

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee Hugs

Toy Soldiers

Duck Walk

Side Lunge

Walking Samson

Spidermans

Inchworms

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

:45/side Ankle Stretch

:45/side Chest Stretch

Skill Work

Row

establish row technique + 30 second row

Double Unders

:15 Seconds Single Unders

:15 Seconds Double Taps*

:15 Seconds Double Under Practice

Metcon (6 Rounds for reps)

6 Rounds:

1:00 Calorie Row

1:00 Burpees

1:00 Double Unders

1:00 Rest

Extra!

For Time:

Power Clean

50 Repetitions (155/105)

Nancy

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:15/side Quad Stretch

:15/side Side Lunge

25′ Duck Walk

25′ Active Samson

25′ Spidermans

10 Air Squats

5 Push-up to Down Dog

10 PVC Pass Throughs

10 PVS OHS on Wall

Skill Work

Establish Overhead Position (external rotation)

:30 Seconds PVC Quarter Overhead Squats

:20 Seconds Barbell Quarter Overhead Squats

5 Pausing PVC Overhead Squats

5 Pausing Barbell Overhead Squats

Overhead Squat (1×2)

10 Minutes

Build to a moderate set of 2 pausing OHS

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Jacob Heppner

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

1 Rounds (5 min)

:30 high knees

:30 buttkickers

50′ inchworm

15 Banded Good Mornings

10 leg swings per leg

10 side lunges

Metcon (No Measure)

Raise your heart rate (12 min max)

3 Steady Rounds

Run 200m

15 Banded Good Mornings

10 Dumbbell Push Press,

5 Strict Ring Dips

Metcon (AMRAP – Reps)

EMOM 28

Minute 1: :45sec bike sprint

Minute 2: :45sec row

Minute 3: :45sec max burpees

Minute 4: rest

Score: total burpees

Half Bad

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes

5 Push-up to Down Dog

25′ Active Spidermans

25′ Active Samson

Rowing Game: Teams of 2 row 1000m in 100 m increments. Must do 1 push up for ever meter you go over or 5 push-ups for ever meter you go under.

Skill Work

10 Minutes

Pull-ups

10 Seconds Dead Hang

10 Scap Pull-ups

1-3 Strict Pull-ups

3 Pull-ups

Deadlift

5 Pausing Hip Hinges (Hip to Top of Knee)

5 Full Deadlifts

Build to Strength Weight

5 Deadlifts

Deadlift (EMOM x 8)

On the Minute x 8:

2 Repetitions

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

20 Deadlifts (225/155)

10 Chest to Bar Pull-Ups

20/15 Calorie Row

10 Chest to Bar Pull-Ups

Sky Hook

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Jumping Jacks

5 Push-up to Down Dog

25′ Active Samson

25′ Active Spidermans

10 Air Squats

:15/side Side Lunge

10 PVC Pass Throughs

:60 Front Rack Stretch

:60 Wrist Stretch

Skill Work

Front Squat

10 Second Front Rack Hold

3 Pausing Front Squats

2 Front Squats

Push Press

5 Strict Press

5 Pausing Push Press

Power Clean

3 Hang Muscle Cleans

3 Hang Squat Cleans

3 Hang Power Cleans

Strength

On the 2:00 x 5:

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Building in Weight

Metcon (Time)

3 Rounds For Time:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

Country Mile

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes

200 Meter Run

25′ Knee Hugs

25′ Toy Soldiers

25′ Duck Walk

25′ Walking Samson

25′ Spidermans

25′ Inchworms

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50′ Skip for Distance

50′ 3 Air Squats + Broad Jump

Stretch/Mobility

:15/side quad stretch

:15/side side lunge

:60 Child’s Pose

:30/side Ankle Stretch

Skill Work

Movement Prep (15 Minutes)

Wall Ball Shots:

With Med Ball on wall–

5 Front Squats

5 Push Press

5 Wallballs

Box Jumps:

6 Step-ups

3 Lower Height Box Jumps

3 Box Jumps

Snatch:

3 High Hang Power Snatches

3 Hang Power Snatches

Establish Bottom Position

Establish Above the Knee Position

5 Snatch Deadlifts

3 Power Snatches

Build to Workout Weight

Metcon (Time)

30 Minute Time Cap

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)

Sasquatch

Metabolic CrossFit – CrossFit

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Metcon (Time)

Teams of 3:

For Time (30 Minute Time Cap):

250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

45/30 Calorie Row

30 Toes to Bar

Weight Climbs Every 50 Reps:

Weight 1: 95/65

Weight 2: 115/80

Weight 3: 135/95

Weight 4: 155/105

Weight 5: 185/135

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