Starting Strength Intervals

Starting Strength Intervals

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup 10min

3 steady rounds

50′ back-rack PVC walking lunge

100m run

50′ side shuffle

100m run


3 rounds (empty bar)

1 power clean-1 thruster-1 back squat

*do not drop the bar

Metcon (3 Rounds for weight)

In a 20min window

3×10 Zercher squat

*rest 90 sec between sets


3×6 kb situps

*rest :90 sec between sets


3×3 back squats 85%

*rest 2:00 between sets

*If Zercher Squat is new for you, then don’t go overly heavy as it may feel uncomfortable.Similar to the back squat you will sit a little more in the heels and work to keep your chest high and eyes forward.

*kb sit-ups are performed with the kb against your chest. It IS NOT required to touch it to your feet or above your head. You can go heavier here if you want.

*Hit full depth on your back squats. No bounce, no pause, stay consistent and fluid the entire movement.

Metcon (AMRAP – Rounds and Reps)


8 clean and jerk 135/95

12 pull-ups

rest 2min

*This workout changes whether you handle each round fast, moderately, or slowly. Perform your 20 reps and take a 2min rest

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