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2/24/18

Metabolic CrossFit – CrossFit

Warm-up

15 minutes

10 air squats

10 calorie row

15 ring rows

15 calorie row

Use remaining time to warm up back squat

Back Squat (3 x 5 )

15 minutes

Metcon (Time)

3 Rounds:

50 Air Squats

35 Pushups

20/15 Calorie Row

2/23/18

Metabolic CrossFit – CrossFit

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Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

2/22/18

Metabolic CrossFit – CrossFit

Warm-up

15 Minutes to complete:

10 strict pull-ups

15 toes to bar

20 push-ups

30 wall balls hots

Warm up clean in remaining time.

Strength

EMOMx10

2 Power Cleans + 1 Split Jerk

Metcon (5 Rounds for reps)

5 Rounds, On the 4:00

12 Pull-ups

15 Alternating Dumbbell Snatches (50/35)

18/12 Calorie Row

Endurance

6 x 400m run w/ 3-4 min recoveries

2/21/18

Metabolic CrossFit – CrossFit

Warm-up

Warm-up/Skills todayAMRAP 7

20 Double Unders

1 Handstand Push-up

20 Double Unders

2 Handstand Push-ups

20, 3

20,4

20,5…continue to climb for 7 minutes

Metcon (Time)

21 – 15 – 9

Push-ups

Thrusters (95/65)*

15 – 12 – 9

Calorie Row

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees Over the Bar

Overhead Squats (95/65)
*Fitness (75/55)

2/20/18

Metabolic CrossFit – CrossFit

Warm-up

2 minutes

200 meter run

Max effort burpee box jumps

2 minute rest

2 minutes

200 meter run

Max Effort KBS

2 minute rest

2 minutes

200 meter run

Max Effort Wall Ball shots

Rest 5 minutes before Metcon

Metcon (AMRAP – Reps)

Teams of 2:

AMRAP 25:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

…..

Kettlebell: (53/35)

Box Jump Overs (24/20)

Wallballs (20/14)
Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

Endurance

5 Rounds of:

AMRAP 4:

40/30 Calorie Row

Max 25’ Shuttles Sprints

-rest 4 minutes between rounds-

2/19/18

Metabolic CrossFit – CrossFit

Deadlift (1 x 3)

This serves as your warm-up today. Take 30 minutes to build up to a heavy set of 3 deadlifts. If you’re feeling ambitious you may choose to find a new 1RM.

Marston (Time)

AMRAP 20

1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees
Performance: 315/205

Fitness: 205/175

2/17/18

Metabolic CrossFit – CrossFit

Warm-up

15 minutes to complete:

3 Rounds

15 Cal Row

3 Bear Complexes (PC + FS + PP + BS + PP)

Increase the weight on the Bear Complexes each round. Your last bear complex should be completed at the weight you will use for the metcon.

Metcon (Time)

Teams of 3:

100 Calorie Row, 100 Deadlifts (135/95)

80 Cal Row, 80 Hang Power Cleans (135/95)

60 Calorie Row, 60 Front Squats (135/95)

40 Calorie Row, 40 Push Jerks (135/95)

20 Calorie Row, 20 Clusters (135/95)
A cluster is a squat clean plus a thruster.

2/16/18

Metabolic CrossFit – CrossFit

Warm-up

10 minutes

3 rounds

10 Shoulder passes

10 Squats with a plate

10 cal row

Banded shoulder stretches, lacrosse ball, and foam roll in remaining time.

Squat Snatch (30 minutes to establish 1 RM Squat Snatch)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double Unders
2:1 singles

2/15/18

Metabolic CrossFit – CrossFit

Warm-up

15 minutes to complete:

2 rounds

30 second plank

10 toes to bar

15 cal row

10 push ups

Warm up Front Squat with remaining time.

Paused Front Squat (3 x 3)

15 minutes to complete

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

50 Strict Pull-Ups

75 Bench Press (135/95)*

100/70 Calorie Row**
*95/65 for fitness athletes

**(56 cal for 1 guy, 2 girls and 63 cal for 2 guys, 1 girl)

Endurance

4 x 4 min run w/ 3 min rest between efforts

2/14/18

Metabolic CrossFit – CrossFit

Warm-up

3 minute amrap (moderate pace)

20 double unders

10 med ball clean + wall ball shot

3 minute rest

3 minute amrap (moderate pace)

10 cal row

10 abmat sit-ups

Metcon (Time)

100 Double Unders

50 Abmat Sit-ups

25 Hang Squat Cleans (45/33)

80 Double Unders

40 Abmat Sit-ups

20 Hang Squat Cleans

60 Double Unders

30 Abmat Sit-ups

15 Hang Squat Cleans

40 Double Unders

20 Abmat Sit-ups

10 Hang Squat Cleans

20 Double Unders

10 Abmat Sit-ups

5 Hang Squat Cleans
2:1 Singles

Scale weight to med ball if needed.

Extra!

Handstand push-up drills

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