Archives

Author Archive for: ‘admin’

Jelly Belly

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

:20 Sprint/:40 Easy Bike x 3 minutes

50′ Spidermans

5 Push-up to Down Dog

:30 Samson/leg

:60 Child’s Pose

:60 Pigeon Pose

:60 Chest Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (E2MOM)

5 Repetitions @ 80%

1 Repetition @ 86%

5 Repetitions @ 83%

1 Repetition @ 89%

5 Repetitions @ 86%

1 Repetition @ 92%

Metcon (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

21-15-9-6-3: Calorie Row

10-8-6-4-2: Deadlifts (275/185)

Cindy Got Jacked

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 Minutes

:30 Easy Row

50′ Spidermans

:30 Medium Row

5 Push-up to Down Dog

:30 Faster Row

10 PVC Shoulder Passes

10 PVC OH Squats–Wall Therapy

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Weightlifting

EMOM x 7

1 OHS + 2 Snatch Balance

–Rest 3 Minutes–

EMOM x 7

2 Hang Squat Snatches (Build up to weight for today)

Metcon (Time)

For Time:

5 Rounds of “Cindy”

30 Overhead Squats (135/95)

1,000 Meter Row
1 Round of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

Team 10K Row

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

:60 Easy Row

50′ Spidermans

:40 Medium Row

:30 Samson/leg

:30 Faster Row

5 Push-up to Down Dog

Metcon (Time)

Teams of 3

For Time:

10,000 Meter Row
The break-up strategy is fixed, with athletes switching off every 250 meters. With a 1:2 work to rest ratio, athletes are expected to sprint when it is their turn. One rower per team.

Individual Option:

10 Rounds For Time:

250 Meter Row

Rest :30 Seconds Between

DT

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

15 Minutes

50′ Inchworms

50′ Spidermans

10 Air Squats with 5 sec pause at bottom

5 Push-up to Down Dog

:30 Samson Stretch/leg

:60 Wrist Stretch

:60 Front Rack Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Hang Power Clean (1×2)

15 minutes to build to a heavy set of 2

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Iron Box

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

15min

2min at 31-34 stroke rate

50′ walking Samson stretch

1xBurgener Warmup w/PVC

with barbell

5 side bends

5 behind the neck press

5 seated Good Morning

5 back squats w/:03sec hold at bottom

3 Muscle Snatch

3 Pwr Snatch

3 OHS

3 High Hang Snatch

3 Hang Snatch

3 Snatch

Snatch Balance (4×2)

Work on dropping under the bar quickly. If everything is grooving, add weight each set.

Use these reps as a warmup for the OHS

Overhead Squat (6×2)

Build over 6 sets to find a 2rm

Metcon (AMRAP – Rounds and Reps)

3 rounds for reps

3:00 Amrap

3 Pwr Snatch

9 Air Squats

12 Sit-ups

rest 1min

RX: 135/95

Masters: 115/75

Scaled: 95/65

Pick up where you leave off on each AMRAP

Score is total rounds and reps

Double Decker

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

30 Double Unders

Quad Stretch

Samson Stretch

50′ Duck Walk

50′ Spiderman Walk

50′ Bear Crawl

50′ Side Shuffle/side

10 Air Squats

Mobility

Overhead Stretch on the wall–1 minute*

PVC Shoulder Passes–1 minute

*Place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/24)

30 Double Unders

Extra!

AMRAP 1:30:

21/15 Calorie Row Max Ring Muscle Ups

Rest 1:00

AMRAP 1:30:

18/12 Calorie Row, Max Ring Muscle Ups

Rest 1:00

AMRAP 1:30:

15/10 Calorie Row, Max Ring Muscle Ups

Rest 1:00

AMRAP 3:

Strict Handstand Pushups

Sugar Daddy

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200 Meter Run

Quad Stretch

50′ Toy Solider

50′ Duck Walk

50′ Spiderman Walk

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle/side

50′ High Knees

50′ Butt Kicks

5 Side Lunge/leg

Samson Stretch

Deadlift

Go Every 2 Minutes (12 minutes)

5 Repetitions @ 78%

1 Rep @ 84%

5 Repetitions @ 81%

1 Rep @ 87%

5 Repetitions @ 84%

1 Rep @ 90%

Metcon (Time)

21-15-9:

Deadlifts (225/155)

400 Meter Run

Extra!

125 abmat situps

Murph

Metabolic CrossFit – CrossFit

View Public Whiteboard

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Front Row

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

:30 Easy Row

50′ Spidermans

:30 Medium Row

5 Push-up to Down Dog

:30 Faster Row

10 Air Squats

Child’s Pose–1 minute

Wrist Stretch–1 minute

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

5 Pausing Front Squat

5 Push Press

5 Thrusters

5 Snatch Deadlifts

2 High Hang Power Snatch

2 Hang Power Snatch

2 Power Snatches

Build to weight for Metcon

Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

60/40 Calorie Row

75 Power Snatches (75/55)

75 Thrusters (75/55)

60/40 Calorie Row

60 Power Snatches (95/65)

60 Thrusters (95/65)

60/40 Calorie Row

45 Power Snatches (115/80)

45 Thrusters (115/80)

60/40 Calorie Row

30 Power Snatches (135/95)

30 Thrusters (135/95)

60/40 Calorie Row

15 Power Snatches (155/105)

15 Thrusters (155/105)

Boat Race

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

15 Minutes

200m Easy Jog

Quad Stretch

50′ Duck Walk

50′ Soldiers

200m Medium Jog

Samson Stretch

50′ Spidermans

10 Air Squats

200m Fast Jog

50′ Toe Walk

50′ Heel Walk

50′ High Knees

50′ Butt Kickers

Pigeon Pose–1 min/leg

Ankle Stretch–:30/ankle

Front Squat

15 Minutes

2×2 @ 65%

2×2 @ 70%

2×2 @ 75%

Metcon (Time)

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3:00 Between rounds

Score is cumulative time including rest.
If unable to row complete 3x1000m row with 3 minute rest between effortsw.

Extra!

AMRAP 5

7 unbroken T2B

Page 5 of 115« First...«34567»102030...Last »