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OC 10/3/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

Run 200m

8 tall box step-ups 30/24

10 RDL, empty bar

6 pushup to down dog

8:00 warmup your clean and jerk to 80%

Power Clean and Jerk (10×1)

EMOM 10

1 rep @80%

Metcon (AMRAP – Rounds and Reps)

L1 & L2

Amrap 10

10/7 calories on AAB

12 kb swings 53/35

10 HSPU

*Scale HSPU to 3 wall walks or hspu on knees elecated on a box

Metcon (No Measure)

Grunt work

Take 10-15min and work on a weakness

– GHD situps

– Doubleunders

– HSPU

– Pull-ups

OC 10/2/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

10 air squats

10 push-ups

2:00 jog in gym

10 good mornings, empty bar

10 behind the neck press, empty bar

10 hang cleans from power position

Couch Stretch 2:00/side

Deadlift (5×4)

Percentages of 1rm

4 x 70%

4 x 80%

4 x 80%

4 x 80%

4 x 70%

*Tempo here is slow on the eccentric (lowering), and explosive on the concentric (raising)

Metcon (Time)

L1 & L2

4 rounds

Row 15/12 cal

10 Double Db squat cleans 50/35

:30 static knee raise hold (knees above parallel)

rest :90 between rounds

* L1 scale DBs to 35/25

OC 10/1/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

*Easy Conversational Pace

Bike 4:00 or

Row 4:00

10 Goblet squat holds, :02sec

Couch Stretch 1:00/side

Pigeon Pose 1:00/side

Front Squat (3×6)

70% of 1rm

*scale down 5-10% if the weight is too aggressive

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 16

12 Shoulder to OH 95/65

Run 300m

3 strict pull-ups

Run 300m

*scale to ring rows if needed. 300m count as 1 rep

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 16

12 Shoulder to OH 135/95

Run 300m

3 Rope Climbs

Run 300m

*300m counts as 1 rep

Metcon (4 Rounds for time)

Grunt work (optional)

4 Rounds

15 Burpee Box Jump Overs 24/20″

Rest 1:00

1:30 Cap Per Round

*score each round for time

OC 9/30/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 jog in gym

10 Dislocates

50′ Bear Crawl

2 rounds

8 Cal Row

6 burpees, no pushup

:30 Ankle stretch w/light kb

:30 lunge hold, try to place same elbow to ground next to foot

:30 arm circles

:30 snatch high pull (up onto toes) PVC

Snatch (5×3)

80% of 1rm

*Squat

Metcon (Time)

L1 & L2

20-15-10

Power Snatch 95/65

Bar facing Burpees

Or

Metcon (AMRAP – Reps)

L1 & L2

4x AMRAP 6

600m run

100 Double Unders

*rest remaining time IF you finish. Otherwise, restart each AMRAP

*Scale 1:1 single unders. 600m counts as 1 rep

9/28/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

50′ bear crawl

100′ skip

10 goblet squats, light

10 kb swings

2:00 bike, conversational pace

2:00 review medball clean

2:00 double under practice

Metcon (Time)

for time

21 Medball cleans 30/20

600m run

30 Double unders

15 Medball cleans 30/20

600m run

30 Double unders

9 Medball Cleans 30/20

600m run

30 Double unders

8/13/19 Cycle 3 Re-Test Week

Metabolic CrossFit – CrossFit

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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 Re-Test Week

Metabolic CrossFit – CrossFit

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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

9/21/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3:00 on AAB, conversational pace

2 rounds

:20 Glute bridge

:20 PVC high pull, elbows high and vertical above the PVC, snatch grip

:20 medball front squats

:20 box step-ups

:20 db push press, light

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

Metcon (No Measure)

ROMWOD ROMWOD

Cycle 3 Deload Week Day 5

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

50′ inchworm

50′ Bear crawl

50′ skip

50′ Duck Walk

2:00 medball clean, full squat

6:00 warmup for each movement in Angie

Metcon (Time)

Partner Angie

100 Pull-ups

100 Pushups

100 Situps

100 Air Squats

* Partners divide however

*Scale pull-ups to ring rows

Metcon (No Measure)

ROMWOD ROMWOD ROMWOD

Cycle 3 Deload Week Day 4

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Run 200

Bike 300

Row 400

T Spine stretch on wall :30

10 dislocates

10 air squats

10 empty bar RDL

Couch Stretch 2:00/side

Dradlift (3×18)

Add weight over each set.

Weight should be moderate to heavy

*Unbroken each set

Metcon (Time)

L1

3 rounds

25 wallballs 20/15

3 wall walks

*Scale to 20 hand release pushup if needed

Metcon (Time)

L2

5 rounds

25 wallballs 20/14

50′ HS walk

*Scale to 3 wall walks if needed

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