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Karen

Metabolic CrossFit – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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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