9/21/19
Metabolic CrossFit – CrossFit
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
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
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
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
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
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
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
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
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
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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