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Category Archive for: ‘Uncategorized’

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

Cycle 3 Deload Week Day 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

15 pushup to down dog

:30 squat hold

2:00 on AAB, conversational pace

5×1 Behind the neck press, PVC

-actively pull the PVC down

10 Dislocates

6:00 work on muscleup progression on the rig rings

Split Jerk (12×1)

EMOM 12

70-80%

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 15

200m run

6 pullups

*Scale pull-ups to banded or ring rows based on your skill

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 15

200m run

6 ring muscleups

*Scale to bar if needed

Cycle 3 Deload Week Day 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 rounds

200m row

10 Air squats

:20 Arm circles

:20 side shuffle

1:00 T Spine stretch on the wall

:20 High knees

8:00 building to your clean starting weight

2:00 double under practice

Squat Clean (3×5)

Touch and Go

* Add weight each set. Don’t go too heavy, but also don’t be too conservative

Metcon (Time)

L1

40 Single unders

20 Thrusters 45/35

40 Single unders

20 Power snatch 45/35

40 Single unders

20 Squat clean 45/35

40 Single unders

20 Bar facing burpees

40 Single unders

Metcon (Time)

L2

40 Double unders

20 Thrusters 75/55

40 Double unders

20 Power snatch 75/55

40 Double unders

20 Squat clean 75/55

40 Double unders

20 Bar facing burpees

40 Double unders

Metcon (Distance)

Grunt Work

12:00 Row

Cycle 3 Deload Week Day 1

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

4 rounds

300m bike

10 RDL

10 thrusters, empty bar

T-Spine stretch, wall :30

Pigeon Pose 1:00/side

Back Squat (3×10)

60% of 1rm

Metcon (Time)

L1 & L2

21-15-9

Cal Row

Toes to Bar

Double Dumbbell Push Press 35/25

*L1 scale the Toes to bar to Knees to Elbow or further to Abmat situps

Metcon (5 Rounds for time)

Grunt Work

400m x 5

rest 2:00 between

*Try to maintain +/- of :06-:10 difference

9/13/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3:00 bike, conversational pace

AMRAP 2

10 pushup to down dog

10 goblet squats, light

10 situps

10 overhead press with a plate 25/15

6:00 warmup to your snatch weight

Then, after snatch use 6:00 to warmup to your deadlift starting weight

Snatch (4xMax reps)

4 Rounds

:90 on

2:30 off

Singles @80-85%

Drop and Reset each rep

Metcon (Time)

L1

3 Rounds

12-9-6

Deadlift

DB Box Step Over 35/25s 24/20″

Rest 3:00 after each “12-9-6”

Deadlft weights

R1 185/135lbs

R2 225/155lbs

R3 255/175lbs

(20 Minute Cap)

Metcon (Time)

L2

3 Rounds

12-9-6

Deadlift

DB Box Step Over 50/35s 24/20″

Rest 3:00 after each “12-9-6”

Deadlft weights

R1 225/155lbs

R2 255/175lbs

R3 285/195lbs

(20 Minute Cap)

9/12/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

50′ inchworm

50′ side shuffle

50′ bear crawl

3 burpees

3 pullups, strict

3 jumping jacks

10 good morning, empty bar

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

Metcon (Time)

L1 & L2

3 Rounds

15 Burpees to 6″ Target

12/10 Calorie on AAB

9 Sandbag Cleans 90/50

Rest 3:00

9/11/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

8:00 ROMWOD

-Child’s Pose 1:00

-Dragon Pose (long lunge, knee on ground 1:00/side

-Frog Pose 1:00

-Pigeon Pose 1:00/side

-Reverse Wrist Stretch 1:00

Then,

Warmup Clean for 8:00 in preparation for clean complex

Metabolic Clean Complex (6×2)

75% of your 1rm

* it is 2 reps of the complex. Each rep is unbroken, don’t remove hands from bar

Power Clean-Hang Power Clean-Squat Clean-Hang Squat Clean-Split Jerk

Metcon (Time)

L1

3 Rounds

50′ Back Rank Walking Lunge Steps 95/65

200m Run

80 Single Unders

(12 Minute Cap)

Metcon (Time)

L2

5 Rounds

50′ Back Rank Walking Lunge Steps 135/95

200m Run

40 Double Unders

(15 Minute Cap)

Metcon (No Measure)

Grunt Work

4x800m run

rest 2:00

9/10/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

AMRAP 4

bike 15cal on AAB

10 hand release push-ups

15 good mornings, empty bar

10 Russian KB swings (eye level), light

Couch Stretch 2:00/side

T-Spine Stretch against wall 1:00

Back Squat (1×5)

Find a new 5rm

*look to add 5-10lbs more

Metcon (Time)

L1 & L2

5 rounds

10 Power Snatch 95/65

15/12 Cal Row

(8min Cap)

*Scale down to 75/55 on Power Snatch if needed

Metcon (Calories)

L1 & L2

Max Calories on AAB

4 rounds

:30 On

3:00 rest

*Score is total calories over the 4 rounds

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