Karen
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
400m run
5 burpees
100′ skip
100′ back pedal
5 burpees
100′ side shuffle
100′ Bear crawl
5 burpees
400m run
Metcon (No Measure)
Accessory Work (before metcon)
Barbell Curl, empty
3×10
Abmat Medball Passes with a partner 20/14
4×15
Weighted Front Squat Holds 115/85
:20 x 5
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
12/5/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
:60 Bike (Easy)
1:00/side Ankle stretch w/kb
:60 Bike (Moderate)
1:00/direction Hips circles
:60 Bike (Hard)
1:00 Glute bridges
:60 Bike (Moderate)
1:00 T-Spine stretch on wall
:60 Row (Easy)
1:00 Arm circles, small to big
Metcon (AMRAP – Reps)
Athlete’s Choice
30:00 Bike or Row
or
Skill work:
3 to 5 sets of max unbroken Strict Pull-ups
3 to 5 sets of max strict HSPU
3 to 5 sets of unbroken rope climbs, feet do not touch ground
*L1 will scale Strict Pull-ups to banded strict pull-ups with least amount of assistance. Scale HSPU to feet or knees on box or to 3 wall walks per set. Scale unbroken rope climbs to prone rope pull-ups
12/04/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
400m run
3 rounds
:30 static hold on rings
10 air squats
50′ high knees
50′ inchworm
Squat Snatch (6×5)
Every 2 Minutes For 12 Minutes
5 Touch and Go Squat Snatch
Metcon (AMRAP – Rounds and Reps)
L1 & L2
AMRAP 8
30/24 Calorie Row
60 Push Ups
Max Distance DB Farmers Carry in remaining time 50/35s
12/3/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
Amrap 6
10 air squats
5 burpees
10 SDLHP, empty bar
Bench Press (3×10)
Build across sets
Metcon (Time)
L1 & L2
400m run
40 medball bearhug lunges 30/20
20 burpee pull-ups
40 medball bearhug lunges 30/20
400m run
*L1 scale down reps by 10 medball…and 5 burpee…
12/2/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Weakness Warmup
100/70 cal on AAB
Deadlift (4×16)
1×6@62.5%
1×5@72.5%
1×4@82.5%
1×1@92.5%
Touch and Go
Metcon (AMRAP – Reps)
L2
AMRAP 1:30 x 3
Thruster Plus* Ladder 95/65lbs
Rest 3:00
*Rep 1 is a thruster, Rep 2 is a thruster plus a push press, Rep 3 is a thruster plus 2 push press, and so on adding 1 push press to each rep as you go. Sets do not have to be unbroken
Metcon (AMRAP – Reps)
L1
AMRAP 1:30 x 3
Thruster Plus* Ladder 75/55
Rest 3:00
*Rep 1 is a thruster, Rep 2 is a thruster plus a push press, Rep 3 is a thruster plus 2 push press, and so on adding 1 push press to each rep as you go. Sets do not have to be unbroken
1130/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
2 rounds
1:00 skip
10 wall squats
1:00 jog
10 wall squats
10 dislocates
10 behind the neck press, empty bar
10 good morning, empty bar
Couch Stretch 2:00/side
T-spine: Childs pose :45/side
Metcon (AMRAP – Reps)
Every 5:00 for 20:00
:30 max Cal spring on AAB
20 push-ups
Rest remaining time until next 5:00 begins
11/29/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
400m run
500m row
600m bike
Metcon (3 Rounds for reps)
Lift
AMRAP 1:00
Max rep Power Snatch 60%
rest 3:00
AMRAP :90
Max rep power snatch 70%
Rest 3:00
AMRAP 2:00
Max rep Power Snatch 80%
Metcon (AMRAP – Reps)
EMOM 2:00
Row 11/8 cal
4 thrusters 95/65
*Add 4 thrusters each round until unable to complete reps in 2:00
11/27/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
2 Rounds
15 Calorie Row
20 Band Pull-Aparts
:30 Hollow rock
Squat Clean (6×5)
Every 2 Minutes For 12 Minutes
5 Touch and Go Squat Cleans
Metcon (Time)
L2
35-25-15-5 Burpee
8-10-12-14 Squat Clean Thruster 95/65
Metcon (Time)
L1
25-15-10-5 Burpee
8-10-12-14 Squat Clean Thruster 75/55
Metcon (3 Rounds for time)
Grunt Work (optional)
L-Sit Hold
3x Max Effort time
Whether it’s knees up, or legs extended, make them pretty and hold yourself to a standard.
*can be on boxes, rings, or stacked plates
11/26/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
2 rounds; PVC, Empty Bar
5 burpees, no push-up
10 walking lunges
15 push press
3:00 on AAB or Rower
Shoulder Press (3×12)
Build across sets, maintain speed.
Metcon (AMRAP – Reps)
L2
AMRAP 2:00 x 4
15 HSPU
8 Deadlifts 275/205lbs
Max Rep Double Unders in remaining time
Rest 2:00
Metcon (AMRAP – Reps)
L1
AMRAP 2:00 x 4
15 Scaled HSPU from box; knees or feet
8 Deadlifts 225/165lbs
Max Rep Double Unders in remaining time
Rest 2:00
Metcon (AMRAP – Reps)
Skill Work
Toes to Bar
Climb the Ladder
*Perfect Sets*
2-4-6-8-10… x 3
Climb the ladder until your technique breaks down, rest as needed between sets and rounds to keep your technique.
*Modification Options
– Climb by 1s instead of 2s, or perform hanging knee raises.
Phase 1
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
2 rounds
:20 Ankle stretch w/ kb
10 Dislocates
10 SDHP, empty bar
:20 pushup to down dog
Couch Stretch 2:00/side
3×5 scap activations
Deadlift (4×16)
1×6@60%
1×5@70%
1×4@80%
1×1@90%
Touch and Go
Metcon (Time)
L2
3 Rounds
15/12 Calorie on AAB
9 Clean and Jerk 135/95
6 Bar Muscle Ups
Rest 5:00
3 Rounds
15/12 Calorie on AAB
9 Clean and Jerk 135/95
6 Bar Muscle Ups
Metcon (Time)
L1
3 Rounds
15/12 Calorie on AAB
9 Clean and Jerk 95/65
6 Pull-ups
Rest 5:00
3 Rounds
15/12 Calorie on AAB
9 Clean and Jerk 95/65
6 Pull-ups
Metcon (No Measure)
Grunt Work (Optional)
Back Rack Walking Lunges
3×10 AHAP
Hollow Rocks
4×15
Barbell Bent Over Rows
5×20 AHAP
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