Century Club

Century Club

Metabolic CrossFit – CrossFit

Bring a friend today for Friends, Fun, and Fundamentals.

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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.

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