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Monthly Archive for: ‘April, 2018’

4/2/18

Metabolic CrossFit – CrossFit

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Warm-up

15 Minutes to complete:

10 Knees to Chest

50′ of 3 air squats plus a long broad jump

50′ butt kicks

50′ high knees

1 rope climb

Then:

:30/leg quad stretch on wall

:30/leg Samson stretch

Then:

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

Then:

Mobility: Spend 2 minutes total on wrist and ankle stretches

Metcon (Time)

600 Meter Run

5 Rope Climbs

9 Squat Cleans (135/95)

600 Meter Run

7 Rope Climbs

15 Squat Cleans (135/95)

600 Run

9 Rope Climbs

21 Squat Cleans (135/95)
Rope Climb Substitutions:

Seated Rope Pulls (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

Extra!

If you have muscle-ups complete death by muscle ups.

Min 1: 1 MU

Min 2: 2 MU

Min 3: 3 MU

Continue EMOM until failure to complete allotted amount of MU’s

If you do not have muscle-ups work on muscle-up progressions.

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