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3/14/18

Metabolic CrossFit – CrossFit

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Warm-up

Every :90 Seconds x 5 Rounds:

7 Toes to Bar

7 Burpee Box Jump Overs (24/20)

Metcon (No Measure)

Athletes Choose 1 From Each Section:

On a Running Clock:

Athletes pick one from each section:

Weightlifting (20 minutes)

1RM Deadlift

1RM Bench Press

1RM Back Squat

Gymnastics (10 minutes)

Max Strict Pull-ups

Max Weighted Pull-up

Max Muscle-ups

Max Strict Handstand Push-ups

Conditioning (10 minutes)

1 Minute Max Calorie Row

500 Meter Row For Time

400 Meter Sprint for Time

3/13/18

Metabolic CrossFit – CrossFit

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Warm-up

15 minutes or 3 rounds

15/12 cal row

10 Push-ups

30 Hollow Rocks

Thruster (15 minutes to find 3 rep max thruster)

Metcon (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)
Fitness Thuster Weight (75/55)

3/12/18

Metabolic CrossFit – CrossFit

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Warm-up

3 Rounds or 10 minutes

12 OHS (PVC or light barbell)

10 push ups

5 strict pull-ups with hold 2 seconds at the top and controlled negative

Metcon (4 Rounds for reps)

AMRAP 3:

24 Box Jump Overs (24/20)

21/16 Calorie Row

Max Power Cleans (135/95)

-rest 3 minutes-

AMRAP 3:

21 Box Jump Overs (24/20)

18/14 Calorie Row

Max Power Cleans (155/105)

-rest 3 minutes-

AMRAP 3:

18 Box Jump Overs (24/20)

15/12 Calorie Row

Max Power Cleans (185/135)

-rest 3 minutes-

AMRAP 3:

15 Box Jump Overs (24/20)

12/10 Calorie Row

Max Power Cleans (205/145)
Fitness PC: (75/55)(95/65)(105/75)(115/80)

Extra!

Handstand Push-ups

*If you’re proficient at HSPU, complete 5 rounds of 1:00 Row (moderate), :30 max HSPU

3/10/18

Metabolic CrossFit – CrossFit

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Warm-up

10 minutes or 3 rounds

15 DB Thrusters

12 Ring Rows

200 meter run

Overhead Squat (20 minutes to establish 1RM)

Metcon (Time)

9-15-21:

Chest to Bar Pull-ups

Burpees

Overhead Squats (95/65)
Performance and Fitness Athletes scale to kipping pull-ups

Fitness Athletes OHS: (75/55)

March 9, 2018

Metabolic CrossFit – CrossFit

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Warm-up

20 Mins:

4 Rds = 250m Row Rest 30 Sec

Then:

3 Rds

10 DU

5 OHS (with bar or light weight)

10 DU

5 Pull ups and Ring dips if performing MU

10 DU

5 DB Snatches each arm (Light weight)

10 DU

5 Pull ups

Additional time warm up to WOD weight.

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

3/8/18

Metabolic CrossFit – CrossFit

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Warm-up

10 Minutes

400 meter run

10 thrusters (empty barbell)

10 ring rows

10 pull ups

10 db presses

Metcon (5 Rounds for reps)

5 Rounds:

1:00 Row for Calories

1:00 Thrusters (95/65)

1:00 10m Shuttle Runs

1:00 Rest
Fitness Athlets: Thrusters (75/55)

Extra!

3 Rounds For Time:

100-75-50 Double Unders

30-25-20 Kipping Handstand Push-ups

3/7/18

Metabolic CrossFit – CrossFit

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Warm-up

10 minutes

3 rounds

50′ toy soldiers

50′ high knees

50′ fanny whackers

50′ crab walk

Static stretches as needed

3 Position Clean

20 Minutes

High Hang + Hang + Ground = 1 complex

Metcon (Time)

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees
Fitness Athletes HPC (75/55)

3/6/18

Metabolic CrossFit – CrossFit

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Warm-up

15 minutes to complete

Run the loop (or to Sun Studios and back)

Then 2 Rounds

10 Shoulder passes

10 Ring Rows

10 Toes to Bar

10 KBS

10 Goblet Squats

Metcon (Time)

21 – 15 – 9

Wallballs (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Skill Work

Muscle-up Practice.

If you’re proficient at MU, complete:

AMRAP 3

Ring MU

Rest 2:00

AMRAP 2

Ring MU

Rest 1:00

AMRAP 1

Ring MU

3/5/18

Metabolic CrossFit – CrossFit

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Warm-up

15 Minutes to Complete

50 Double Unders (or 2 minutes practice)

10 shoulder passes

10 calorie row

Banded shoulder stretches

Use remaining time to warm up snatch for today’s strength portion.

Strength

20 minutes to complete

7×2 of 1 Hang Squat Snatch + 1 Squat Snatch, Climbing

*Do 2 sets of the complex at each weight. Complex is should be unbroken, but you may rest between the 2 sets.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

60 Double Unders

30/21 Calorie Row

10 Power Snatches (115/80)
Your goal should be 4 rounds or more.

Fitness Athletes:

120 Single Undes

PS: (75/55)

3/3/18

Metabolic CrossFit – CrossFit

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Warm-up

15 minutes to complete:

20/15 calorie row

10 burpee box jump overs

10 ring rows

10 shoulder passes

10 ring rows

10 burpee box jump overs

20/15 calorie row

Complete Burgener warm-up with PVC or empty barbell

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

200/150 Calorie Row

120 Chest to Bar Pull-ups*

60 Clean and Jerks (115/80)

50 Clean and Jerks (135/95)

40 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

20 Clean and Jerks (205/145)
Performance and fitness scale to kipping pull-ups

Fitness Weights: (75/55)(95/65)(105/75)(115/80)(135/95)

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