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Monthly Archive for: ‘June, 2018’

Rosie Red

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10-12min max

5 stations

10 slamballs

10 wallballs

10 partner situps w/wallball pass

10 burpees

10 by 10m Shuttle Sprints

*For slamballs, line up in single file line and as the person in front of you completes their 10 reps they will pass you the slamball between their legs.

*For partner situps, you and your partner will be foot to foot performing situps with a medball. It must touch the ground behind each person’s head and be passed when both are in the up position

Metcon (AMRAP – Reps)

Double Under Practice

0:00-1:30

4 Single Unders

1 Double under

*repeat this the entire 3 minutes

1:30-3:00

3 Single Unders

1 Double Under

*repeat this the entire 3 minutes

3:00-4:30

2 Single Unders

1 Double Under

*repeat this the entire 3 minutes

4:30-6:00

Max Unbroken Double Unders

Score: max set of unbroken double unders

Metcon (Time)

Rosie Red

4 rounds for time

20 wallballs 20/14

16 Alt DB Snatches

12 Toes to bar

rest 1min between sets

Rx: 50/35

*The rest(s) between sets is to allow you to push a little harder each set. Your pace should be 80-85% max effort throughout the entire workout.

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Speed Boat

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

50′ Spidermans

:45 Medium Row

:30 Samson/leg

:30 Faster Row

5 Push-up to Down Dog

:60 Child’s Pose

:60 Squat Hold

5 Wall Balls

5 DB Hang C&J

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Push Press (1×5)

15 Minutes to build to a heavy set of 5

Metcon (Time)

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 Dumbbell Hang Clean and Jerks (50/35)
Athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight that they could complete 20+ unbroken repetitions if necessary.

Jelly Belly

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:20 Sprint/:40 Easy Bike x 3 minutes

50′ Spidermans

5 Push-up to Down Dog

:30 Samson/leg

:60 Child’s Pose

:60 Pigeon Pose

:60 Chest Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (E2MOM)

5 Repetitions @ 80%

1 Repetition @ 86%

5 Repetitions @ 83%

1 Repetition @ 89%

5 Repetitions @ 86%

1 Repetition @ 92%

Metcon (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

21-15-9-6-3: Calorie Row

10-8-6-4-2: Deadlifts (275/185)

Cindy Got Jacked

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes

:30 Easy Row

50′ Spidermans

:30 Medium Row

5 Push-up to Down Dog

:30 Faster Row

10 PVC Shoulder Passes

10 PVC OH Squats–Wall Therapy

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Weightlifting

EMOM x 7

1 OHS + 2 Snatch Balance

–Rest 3 Minutes–

EMOM x 7

2 Hang Squat Snatches (Build up to weight for today)

Metcon (Time)

For Time:

5 Rounds of “Cindy”

30 Overhead Squats (135/95)

1,000 Meter Row
1 Round of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

Team 10K Row

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

50′ Spidermans

:40 Medium Row

:30 Samson/leg

:30 Faster Row

5 Push-up to Down Dog

Metcon (Time)

Teams of 3

For Time:

10,000 Meter Row
The break-up strategy is fixed, with athletes switching off every 250 meters. With a 1:2 work to rest ratio, athletes are expected to sprint when it is their turn. One rower per team.

Individual Option:

10 Rounds For Time:

250 Meter Row

Rest :30 Seconds Between

DT

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes

50′ Inchworms

50′ Spidermans

10 Air Squats with 5 sec pause at bottom

5 Push-up to Down Dog

:30 Samson Stretch/leg

:60 Wrist Stretch

:60 Front Rack Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Hang Power Clean (1×2)

15 minutes to build to a heavy set of 2

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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