4/21/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
200 Meter Run
Quad Stretch
50′ Toy Soldiers
50′ Walking Spiderman
50′ Inchworms
50′ 3 Air Squats + 1 Broad Jump
50′ High Knees
50′ Butt Kickers
:30/leg Samson Stretch
Side Lunges
Complete 3 of each barbell movement at RX weight. Take the time to appropriately build up to that weight.
Adderall (AMRAP – Reps)
27 minute METCON as follows:
Minute 0-10: 1 Mile Run + Max Effort Clean and Jerk (135/95) in remaining time
Minute 10-13: Rest
Minute 13-20: 800 Meter Run + Max Effort Power Snatch (115/80) in remaining time
Minute 20-23: Rest
Minute 23-27: 400 Meter Run + Max Effort Thrusters (95/65) in remaining time
*Score will be reps
Century Club
Metabolic CrossFit – CrossFit
Bring a friend today for Friends, Fun, and Fundamentals.
Warm-up (No Measure)
2 Rounds
5 Push-up to Down Dog
:30 Samson/leg
50′ Spidermans
:30 Ankle stretch/ankle
10 Air Squats
Then:
10 Scap Pull-ups
10 Second Hollow Hold on Bar
10 Second Arch Hold on Bar
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Then:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
3 Front Squats
3 Push Press
3 Thrusters
Build up to Workout Weight
Metcon (Time)
Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/75 Calorie Row
25 minute time cap
– Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories.
-The weight on the barbell should be a load that athletes could move for 20+ repetitions when fresh. -Athletes will choose the same weight for both the power snatch and thrusters.
-Having multiple barbells for athletes using different weights than others on their team is recommended to allow everyone to get the correct stimulus.
5/10/2018
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
2 rounds
10 fwd PVC passthrough
10 atw PVC passthrough
2 alt Turkish Get Up
Use 25/15 for TGU. These are performed SLOWLY with emphasis on keeping the core activated and shoulder in a stable/active pusition.
Metcon (No Measure)
Pre Lift
3x
:30/:30
DB Push Press/DB Overhead Hold
Use 15-25# in each hand. use small plates if needed
During the first :30 do push press
During the second :30, just hold the weights overhead
Metcon (Time)
Windy Tree
3 Rounds for time:
800m Run
21/14 Push-ups
Rest 2:00 between rounds
Score = total time including rests
Extra Work!!!
Tabata Pullups
Tabata Pushups
Tabata Air Squats
4/20/2018
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
15 Minutes to Complete:
200m Easy Row
5 Push-up to Down Dog
200m Medium Row
:30 Samson
200m Faster Row
50′ Spidermans
Then:
:30 Ankle Stretch
:60 Chest Stretch
:60 Hip Bridge
Then:
100 Meter Row
10 Deadlifts (Lighter Weight)
5 Lateral Barbell Burpees
100 Meter Row
5 Deadlifts (Workout Weight)
5 Lateral Barbell Burpees
Ankle Stretch: Place the foot at an angle against a post on the rig, bringing the chest as far forward as possible to stretch out the calf.
Chest Stretch: Lay on your chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Alternate between sides for one minute, focusing on breathing, before switching.
Hip Bridge:Lay flat on your back with feet hip width and knees at 90 degrees. Send the hips upward by driving through the mid foot. Squeeze the glutes hard before controlling the descent back down. One minute nice and controlled.
Deadlift
10 minutest to establish a set of 2 heavy deadlifts
Deadlift
10 minutes to complete 3×7 at 80% of today’s 2RM
Metcon (Time)
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Barbell-Facing Burpees
Metcon (No Measure)
6pm Weightlifting
Warmup on the whiteboard
Snatch 7×3
*% of 1rm: 40, 50, 60, 70, 80, 80, 80
Ovhd Squat 4×3
*% of 1rm: 50, 60, 70, 75
Push Jerk 5×3
*% of 1rm: 50, 60, 70, 75
Front Squat 5×3
*% of 1rm: 50, 60, 70, 75
Accessory
2xME standing plate flys 15/10
2×6 Seated Good Morning 45/35
2×6 Bulgarian split squat 45/35
Full Circle
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
15 minutes to complete
200m Easy Row
5 Push-up to Down Dog
200m Medium Row
50′ Spidermans
200m Faster Row
:30 Samson Stretch/leg
50′ bear crawl
50′ side shuffles
50′ burpee broad jumps
:30 Ankle Stretch/ ankle
Metcon (Time)
1500 Meter Row
35 Lateral Burpees over Rower
50 Shuttle Sprints (10 meters)
1500 Meter Row
Extra!
Pick between:
1 Round, Not for Time:
35 GHD Sit-Ups
1 Minute L-Sit (Accumulated)
35 GHD Sit-Ups
-or-
EMOM x 12 (6 Rounds):
Odd Minutes – 50 Double-Unders
Even Minutes – Max Strict Handstand Push-ups
Ring of Fire
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
10 Minutes to complete:
10 Shoulder Passes
50′ Inchworms
:30 Samson Stretch/leg
50′ Spidermans
10 Air Squats
5 Push-up to Down Dog
5 OHS with PVC on wall with a 5 second pause at the bottom maintaining perfect form
:30 Warrior Squats*
If performing pull-ups:
5 shoulder shrugs
3 strong kips
3 kipping pull-ups
If performing ring muscle ups:
10 Scap Pull-ups on Rings
5 Ring Swings
3 Strict Ring Pull-ups
1 Muscle-up
Warrior Squats: With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
Squat Snatch (1×1)
5 Minutes for snatch warm-up and then 15 minutes to build to a heavy squat snatch
Prior to snatching with barbell complete the following movement with a PVC: (5 minute warm-up)
-5 reps Down and Ups reaching triple extension
-5 reps High Elbows (high and out)
-5 reps Muscle Snatches
-5 reps Hang Power Snatch
-5 reps Hang Squat Snatch
-5 reps Full Squat Snatch
Then with an empty barbell:
1 high hang PS+hang PS+full PS
2 high hang SS+2 hang SS+2 Full SS
Metcon (AMRAP – Reps)
AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)
…
Up by (1) rep until finish
Scaled Version:
AMRAP 9:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches
…
Up by (2) reps until finish
4/27/2018
Metabolic CrossFit – CrossFit
Metcon (No Measure)
6pm Weightlifting
Warmup on the Whiteboard
Clean & jerk 7×3
*% of 1rm: 50, 60, 65, 70, 75, 75, 75
Snatch Balance 4×3
*% of 1rm: 50, 60, 70, 75
Push Press 5×3
*% of 1rm 50, 60, 65, 70, 75
Back Squat 5×3
*% of 1rm: 50, 60, 65, 70, 75
Accessory
2×10 weighted step-ups 45/35
3×6 weighted step-backs 45/35
4x:30sec hollow rock hold
5/4/2018
Metabolic CrossFit – CrossFit
Metcon (No Measure)
6pm Weightlifting
Warmup on the Whiteboard
Snatch Pull 3×3
*% of 1rm: 90, 95, 100
Snatch 4×2
*% of 1rm: 60, 70, 80, 85
PWR Snatch 3×3
*% of 1rm 50, 60, 70
Push Jerk 5×3
*% of 1rm: 50, 60, 65, 70, 75
Front Squat 5×3
*% of 1rm: 50, 60, 70, 75, 80
Accessory
2×5 weighted hip extension
2×5 bent over row, snatch grip 30-40%
2×10 side bends 43/35
5/11/2018
Metabolic CrossFit – CrossFit
Metcon (No Measure)
6pm Weightlifting
Warmup on Whiteboard
PWR C&J 3×3
*% of 1rm: 45, 55, 65
C&J 4×2
*% of 1rm: 70, 75, 80, 85
Clean Pulls 3×3
*% of 1rm: 90, 95, 100
Strict Press 4×5
*% of 1rm: 50, 60, 65, 70
Back Squat 5×3
*% of 1rm: 60, 70, 75, 80, 85
5/3/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
A.
4 rounds
200m row
10 Dead Bugs
:45sec MABU stance
Metcon (Time)
B.
5 rft
200m run
30 DU
5-4-3-2-1 Squat clean
*Rx 135/85, 155/100, 185/110, 205/120, 225/130
Rest 10min before starting Part C
Metcon (Time)
C.
5rft
2-4-6-8-10 Deadlift
2-4-6-8-10 Burpee over bar
30 DU
*Rx 345/185, 300/165, 265/150, 220/135, 175/110
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