Archives

Author Archive for: ‘admin’

1/7/19

Metabolic CrossFit – CrossFit

—- WEEK 5 —-

View Public Whiteboard

Warm-up (No Measure)

Warmup

10 Dislocates

10 Behind the neck press, PVC

100′ Bear Crawl

100′ Inchworm

100′ walking lunge

5 Rounds

:20 Handstand Hold

10 Seated Good Mornings

5 Light Goblet Pause Squats, :02 in pause

Power Clean (4xMax)

Oly

4 Rounds

:90 on

2:30 off

Singles @ 85-90%

Drop and Reset

Metcon (Time)

for Time

100′ Yoke Walk 205/165

:40 bike sprint, ALL OUT

400m Run

80′ Yoke Walk

:30 bike sprint, ALL OUT

300m Run

60′ Yoke Walk

:20 bike sprint, ALL OUT

200m Run

40′ Yoke Walk

:10 bike sprint, ALL OUT

100m Run

20′ Yoke Walk

*Use a barbell on your back for the Yoke Walk

1/5/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

5:00 bike

10 Dislocates

10 Banded good mornings

50′ Bear Crawl

50′ Samson stretch

10 Cossack Squat

10 pushup to down dog

50′ Broad Jump

10 Mtn Climbers

Metcon (AMRAP – Reps)

5×3:00

20 Kettlebell Swings 53/35

20 Air Squats

Max Double Unders in remaining time

No Rest between rounds

*Count all reps

Metcon (AMRAP – Reps)

Extra-Capacity (Challenge!)

3 Sets of Max Rep Unbroken Burpees

Rest 3:00

*Unbroken means no rest longer than :02sec

1/4/19

Metabolic CrossFit – CrossFit

—- Week 4 —-

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 rounds

50′ walking lunge

10 SDHP

10 banded squats

Run 3 laps

Metcon (5 Rounds for reps)

Accessory (yes, before the WOD)

Dumbbell Bench Press

5 Max Sets 50/35

Rest :90

Metcon (Time)

for Time

4 Rounds

25 Wallballs 20/14

12 Ring Dips

Run 400m

Rest 2:00

*Wallballsand Ring Dip sets SHOULD BE UNBROKEN

1/3/19

Metabolic CrossFit – CrossFit

—- Week 4 —-
Happy New Year

View Public Whiteboard

Warm-up (No Measure)

Warmup

3 rounds

12 situps

100′ Bear Crawl

Back Squat (5×5)

15:00

Find a new 5RM

*Look to add at least 5-10lbs from last 5RM

Metcon (3 Rounds for time)

Interval

3 Rounds

20 Push Ups

10 Deadlift 285/195

15 Chest to Bar

10 Deadlift

Rest 3:00

*Score each round for time

Metcon (AMRAP – Reps)

Accessory (Challenge!)

5 rounds

2:00 bike

Max set HSPU

*Score is total HSPU

Or

ROMWOD remaining time

1/2/19

Metabolic CrossFit – CrossFit

—- Week 4 —-
Happy New Year

View Public Whiteboard

Warm-up (No Measure)

Warmup

AMRAP 4

10 Dumbbell Push Press

:15 Bike Sprint

20 Double Unders

Push Jerk (5×4)

10:00

80%

*Across all sets

Metcon (Weight)

Clean Complex

Every :90 for 9 Minutes

2 Rep @ 75%+ of 1RM

You can build throughout sets

Power Clean-Push Jerk-Front Squat-Hang Squat Clean-Split Jerk

Metcon (Time)

for Time

2 Rounds

100′ Dumbbell Walking Lunge 50/35

(1 OH, 1 in Front Rack )

10 Pull-ups

30/25 Cal Row

1/1/19

Metabolic CrossFit – CrossFit

—- Week 4 —-
Happy New Year

View Public Whiteboard

Warm-up (No Measure)

Warmup

3 Rounds

10 Good Mornings

Row 500m

Metcon (AMRAP – Rounds and Reps)

Interval

Every 3 Minutes for 15 Minutes

12 Toes to Bar

12 Box Jump Overs 30/24

12 Overhead Squats 95/65

Rest Remainder

*Pick up where you left off from previous 3:00

Deadlift (2×18)

Strength

2×18

Last piece of the day

First set is a warm up, last set is what counts

Metcon (No Measure)

Accessory

ROMWOD remaining time

Or

6x:30 Handstand Hold

12/31/18

Metabolic CrossFit – CrossFit

—- Week 4 —-

View Public Whiteboard

Warm-up (No Measure)

Warmup

50′ Banded Side Shuffle

10 Dislocates

50′ Samson Stretch

10 Pushup to down dog w/ shoulder taps

4 Rounds (6:00)

Bike 15 Calories

15 Push Ups

15 Empty Bar Overhead Squat

Snatch (4xMax)

:90 On

2:30 Off

Singles @ 77.5-82.5%

Drop and reset

Metcon (Time)

for Time

5 Rounds

20/16 Cal Row

12 Jumping Squats, 95/65 Barbell on back

Rest 3:00

12/29/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

AMRAP 7

400m run

:15 Cossack Squat (lateral lunges)

:30 Double under

Metcon (No Measure)

Specific Warmup

8 Hollow Rocks

8 situps

8 V-ups

8:00 Practicing Toes to Bar technique and efficiency

8:00 Practicing Bar Muscle Up technique and efficiency

3:00 Warmup to Metcon Power Clean weight

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 14 Minutes

15 Toes to Bar

10 Power Clean 155/105lbs

5 Bar Muscle Ups

12/28/18

Metabolic CrossFit – CrossFit

—- Week 3 —-

View Public Whiteboard

Warm-up (No Measure)

Warmup

50′ banded walk

10 banded air squats

10 seated good morning (sit on a bench)

50′ inchworms w/pushup

AMRAP 4

200m run

15 weighted box stepups 35/25

Bench Press (4×10)

8:00

Build each set with your last set being the heaviest and one that counts

Metcon (Time)

for Time

3 Rounds

21 Power Snatch 95/65lbs

21 Pull Ups

1:00 Bike

Rest 2:00 between rounds

*Goal is to go unbroken or fewest sets possible for each round of Snatch and Pull-ups. Put how you do in the comments

Metcon (Distance)

Accessory (Challenge!)

for distance

7:00 Row

12/27/18

Metabolic CrossFit – CrossFit

— Week 3 —

View Public Whiteboard

Warm-up (No Measure)

Warmup

10 Dislocates, PVC

5 pullups, strict

10 back squats, PVC

5 medball cleans 30/20

Primer (6:00)

3 Rounds:

12 OVHD Walking Lunge Steps 35/25

Run 200m

Back Squat (5×5)

15:00

90% of your 5RM

Metcon (3 Rounds for reps)

Interval

3 Rounds

AMRAP 3

7 Sumo DLHP 135/95lbs

3 laps (200m)

rest 2:00

*Each 3 laps (200m) counts as 1 rep

Metcon (No Measure)

Accessory

EMOM 10

1 Pegboard Climb

or

ROMWOD remaining time

*put choice in the notes

Page 5 of 134« First...«34567»102030...Last »