Archives

Monthly Archive for: ‘April, 2018’

4/13/2018

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

run 400m or row 500m

3 rounds (10min)

1 lap waiter carry (R then L)

10 goblet squats

1 lap suitcase carry (R then L)

*35/25# db

Bench Press (6×4)

15 min

Bench Press 6×4

*Weight for each set should be 65%, 70%, 75%, 78% of your 1rm

Metcon (AMRAP – Reps)

EMOM 24

Minutes 1-12

5 thrusters 95/65

5 Burpees over Bar

Minutes 13-24

1 Bear Complex 95/65

Max Effort Wallballs 20/14

*One Bear Complex rep is: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press, all without letting go of the bar.

**Score is wallball total reps

RX+ weight is 115/95 for entire workout

Metcon (No Measure)

6pm Weightlifting

5min

chinese warmup

ovhd interlace

behind neck elbow pull

neck roll

interlace finger roll & ankle roll

arm shakes & circles

romper stomper

torso twist & twist with side kick

side bend

R/L foot touch & 4pt arc touches

hip circles

high kicks & cross kick swings

lizard lunge & side lunge

knee circles

hip raises from a squat

squatting ankle flexion

Technique

15min – w/o and w/barbell

6×1 split jerks, w/o

Complex

30min 70%

6×4 strict press

5×3 Push press-split jerk (1+2)

*:03sec pause in split

5×3 FS

*:03sec pause at bottom

Accessory

10min

3xME Lu raises

2×5 behind neck presses; strict

4/12/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200m Easy Row

50′ Spiderman Walk

200m Medium Row

10 Push-up to Down Dog

200m Faster Row

15 Air Squats

5 Good Mornings

5 Back Squats

5 Elbow Rotations/arm

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

1 Minute Medicine Ball Squat Hold

Back Squat (1×5)

15 minutes to complete a heavy set of 5

Metcon (AMRAP – Reps)

Alternating On the Minute x 14 (7 Rounds):

Odd – 14/10 Calorie Row

Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
Today’s score is lowest number of medicine ball cleans across the seven rounds.

4/11/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

Quad Stretch

50′ Toy Soldiers

50′ Walking Spiderman

50′ Inchworms

50′ 3 Air Squats + 1 Broad Jump

50′ High Knees

50′ Butt Kickers

:30/leg Samson Stretch

Side Lunges

10 Second Dead Hang from PU bar

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Extra!

Time Permitting

3 Giant Sets (all reps unbroken with quick transitions between movements)

10 Dumbbell Bench Press

15 Romanian Deadlifts

20 Close Grip Pushups

25 Weighted Hip Extensions (25/15)

Rest 2:00

Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.

4/10/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes to Complete:

200 Meter Run

Quad Stretch (:30/leg)

50′ Toy Soldiers

50′ Toe Walk

50′ Heel Walk

50′ Spiderman walk

50′ Inchworms

50′ Butt Kicks

50′ High Knees

200 Meter Run

Then with a PVC or empty barbell

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

3 Push Jerks

Establish Split Position

3 Jumps to Split Position

3 Split Jerks

3 Power Cleans + Split Jerks

Clean and Jerk

15 Minutes to build up to a heavy clean and jerk

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Extra!

Alternating EMOM x 16:

Odd Minutes – 10 Burpee Box Jump Overs (24/20)

Even Minutes – :30 Seconds Max Toes to Bar

Toes to Bar Window is from the 0:00-0:30

04/9/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes to Complete:

200 Meter Run

Quad Stretch (:30/leg)

50′ Toy Soldiers

50′ Toe Walk

50′ Heel Walk

50′ Spiderman walk

50′ Inchworms

50′ Butt Kicks

50′ High Knees

200 Meter Row

Use remaining time to warm-up clean for weightlifting portion.

Weightlifting

EMOM x 16 (4 Rounds):

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

Metcon (3 Rounds for time)

3 Rounds:

25 Calorie Row

21 Burpees

200 Meter Run

12 Power Clean and Jerks (95/65)

rest 3 minutes between
Score will be time for each round.

4/7/18

Metabolic CrossFit – CrossFit

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Warm-up

15 Minutes to Complete:

50′ Walking Spiderman

50′ Inchworms

50′ 3 Air Squats + 1 Broad Jump

50′ Toe Walk

50′ Heel Walk

50′ High Knees

50′ Butt Kickers

Then:

Static Stretches:

Pigeon Pose

Quad Stretch

Ankle Mobility

Then:

200m row

9 wall ball shots

9 box jumps

Metcon (Time)

For Time:

800 Meter Row

27 Wallballs (20/14)

27 Box Jumps (24/20)

600 Meter Row

21 Wallballs (20/14)

21 Box Jumps (24/20)

400 Meter Row

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

04/06/2018

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

2r

10 diamond pushup

10 kb sdhp

5 wall walks

3 laps on inside of box

Metcon (Time)

In teams of two

4 rounds

25 kb swings 53/35

400m run

25 SA DB press 50/35

500m row

25 Burpees over the rower

*Alternate arm for DB press each round so you have two rounds with right and two rounds with left.

**Run and row must be by both partners each round

Metcon (No Measure)

6pm Weightlifting

5min

chinese warmup

ovhd interlace

behind neck elbow pull

neck roll

interlace finger roll & ankle roll

arm shakes & circles

romper stomper

torso twist & twist with side kick

side bend

R/L foot touch & 4pt arc touches

hip circles

high kicks & cross kick swings

lizard lunge & side lunge

knee circles

hip raises from a squat

squatting ankle flexion

15 min – barbell

2×6 jerk dips

*:03sec pause in dip

4x3pos halting clean pose

*:03sec pause at high hang, mid thigh, below knee

5×3 high pulls-fast elbows (2+1)

*:03sec pause each position

30min 70%

5×3 high hang-mid thigh (2+1)

*don’t stand from catch; catch in 3/4 squat; pause :03sec on third rep

6×4 clean

5×3 Push press (50, 60, 70, 70, 70)

10min

2×10 back squats

5×3 ring dips

4/5/18

Metabolic CrossFit – CrossFit

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Warm-up

10 Minutes to Complete:

:30 Double Unders

10 push-ups to downward dog

:30 Double Unders

50′ Spiderman Walk

:30 Double Unders

10 PVC Good Mornings

:10 HandStand Hold (locked out)

10 PVC Pass Throughs

Then using an empty barbell:

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (15 minutes to build to a heavy set of 5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups*

9 Deadlifts (225/155)

30 Double Unders
Sub DB strict press (50/35) if you do not have strict HSPUs

Extra!

Complete with equal periods of work/rest:

1 x 1,000m Row

2 x 600m Row

4 x 200m Row

2 x 600m Row

1 x 1,000m Row

4/4/18

Metabolic CrossFit – CrossFit

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Warm-up

15 Minutes to Complete:

:30 very easy row

25′ spiderman walk

:30 easy row

:30 Samson stretch

:30 Medium row

25′ inchworm

:30 Hard row

10 air squats

Then:

15 Second Dead Hang from PU bar

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Mobility: Work on front rack position

Front Squat

Complete each set on the three minute mark:

5 @ 60-65%

4 @ 70-75%

3 @ 75-80%

2 @ 80-85%

1 @ 85-90%

Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Toes to Bar

15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:

24/18 Calorie Row

18 Toes to Bar

12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

15 Toes to Bar

9 Front Squats (155/105)

4/3/18

Metabolic CrossFit – CrossFit

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Warm-up

15 Minutes to Complete

50′ Toy Soldiers

50′ Inchworms

50′ Butt Kicks

50′ High Knees

Then using an empty barbell:

5 Good Mornings

5 Snatch Grip Push Press

5 Back Squats

5 Overhead Squats

Then:

10 PVC pass throughs

:30 Warrior Pose

10 high quality PVC overhead squats

Then:

5 Snatch Grip Stiff-Legged Deadlifts

3 High Hang Jump Shrugs

3 High Hang Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Power Snatch (15 Minutes to establish a Heavy Single)

Focus on movement quality over load.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Choose a weight you can do 12-15 unbroken when you are fresh.

Extra!

Time Permitting:

Alternating On the Minute x 16

Odd – 15 Calorie Row

Even – 12 GHD Sit-Ups

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