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Monthly Archive for: ‘September, 2019’

9/13/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3:00 bike, conversational pace

AMRAP 2

10 pushup to down dog

10 goblet squats, light

10 situps

10 overhead press with a plate 25/15

6:00 warmup to your snatch weight

Then, after snatch use 6:00 to warmup to your deadlift starting weight

Snatch (4xMax reps)

4 Rounds

:90 on

2:30 off

Singles @80-85%

Drop and Reset each rep

Metcon (Time)

L1

3 Rounds

12-9-6

Deadlift

DB Box Step Over 35/25s 24/20″

Rest 3:00 after each “12-9-6”

Deadlft weights

R1 185/135lbs

R2 225/155lbs

R3 255/175lbs

(20 Minute Cap)

Metcon (Time)

L2

3 Rounds

12-9-6

Deadlift

DB Box Step Over 50/35s 24/20″

Rest 3:00 after each “12-9-6”

Deadlft weights

R1 225/155lbs

R2 255/175lbs

R3 285/195lbs

(20 Minute Cap)

9/12/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

50′ inchworm

50′ side shuffle

50′ bear crawl

3 burpees

3 pullups, strict

3 jumping jacks

10 good morning, empty bar

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

Metcon (Time)

L1 & L2

3 Rounds

15 Burpees to 6″ Target

12/10 Calorie on AAB

9 Sandbag Cleans 90/50

Rest 3:00

9/11/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

8:00 ROMWOD

-Child’s Pose 1:00

-Dragon Pose (long lunge, knee on ground 1:00/side

-Frog Pose 1:00

-Pigeon Pose 1:00/side

-Reverse Wrist Stretch 1:00

Then,

Warmup Clean for 8:00 in preparation for clean complex

Metabolic Clean Complex (6×2)

75% of your 1rm

* it is 2 reps of the complex. Each rep is unbroken, don’t remove hands from bar

Power Clean-Hang Power Clean-Squat Clean-Hang Squat Clean-Split Jerk

Metcon (Time)

L1

3 Rounds

50′ Back Rank Walking Lunge Steps 95/65

200m Run

80 Single Unders

(12 Minute Cap)

Metcon (Time)

L2

5 Rounds

50′ Back Rank Walking Lunge Steps 135/95

200m Run

40 Double Unders

(15 Minute Cap)

Metcon (No Measure)

Grunt Work

4x800m run

rest 2:00

9/10/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

AMRAP 4

bike 15cal on AAB

10 hand release push-ups

15 good mornings, empty bar

10 Russian KB swings (eye level), light

Couch Stretch 2:00/side

T-Spine Stretch against wall 1:00

Back Squat (1×5)

Find a new 5rm

*look to add 5-10lbs more

Metcon (Time)

L1 & L2

5 rounds

10 Power Snatch 95/65

15/12 Cal Row

(8min Cap)

*Scale down to 75/55 on Power Snatch if needed

Metcon (Calories)

L1 & L2

Max Calories on AAB

4 rounds

:30 On

3:00 rest

*Score is total calories over the 4 rounds

Farewell Noah

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

1 rounds burgner warmup

200m run

10 pushup to down dog

200m run 1 round burgner warmup

Amrap 3

12 airsquats

10jumping jacks

8 box stepups

Metcon (Time)

Oh Hell Noah

for Time

10 OHS 95/65

20 box jumps 24/20

200m run

10 OHS 95/65

20 box jumps 24/20

400m run

10 OHS 95/65

20 box jumps 24/20

800m run

10 OHS 95/65

20 box jumps 24/20

1mi run

9/7/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3:00 bike, conversational pace

10 air squats

50′ walking lunge

10 good mornings, empty barbell

50′ bear crawl

10 push-ups

Calf/Ankle stretch :45/side

Accumulate 3:00 in a Hollow Rock

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

9/6/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

100′ skip

50′ butt kickers

10 db strict press 25/15

8 medball clean w/:05 hold in bottom

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

10:00 Warmup to your clean weight

*around 15-18 reps in total

Power Clean (4xMax reps)

:90 on

2:30 rest

Singles at 80-85% of 1rm

drop and reset each rep

Metcon (6 Rounds for reps)

L1

Every 2:00 for 12:00 (score each round)

10 Push Press 95/65

5 hand release push-ups

max cal on AAB in remaining time

*restart each 2:00. Score is the 15 reps plus however many calories on the bike you get

Metcon (6 Rounds for reps)

L2

Every 2:00 for 12:00 (score each round)

10 Push Press 135/95

5 hand release push-ups

max cal on AAB in remaining time

*restart each 2:00. Score is the 15 reps plus however many calories on the bike you get

9/5/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

100′ walking lunge

50′ Inchworm

100′ high knees

50′ back pedal

100′ Bear Crawl

50′ shuffle

Amrap 4

10 box step-ups

12 sit-ups

200m run

Metabolic Snatch Complex (6×2)

Every :90 for 9:00

75% of your 1rm from Test week

*Squat Snatch-Hang Squat Snatch-2 OVHD Squats

Metcon (AMRAP – Rounds and Reps)

L1

3 Rounds

25 Wallballs 20/14

10 Pull Ups

*Scale pull-ups to banded kipping pull-ups

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 12

50 Wallballs 20/14

20 Pull Ups

9/4/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

200m run

5 kips

10 dislocates

100′ shuffle

50′ bear crawl

2 seated rope Pull-ups, you’re only pulling up to a standing position

Couch Stretch 2:00/side

Metcon (Time)

L1

7 rounds

4 pullups

8 bar facing burpees

Metcon (Time)

L2

7 rounds

2 rope climbs

8 bar facing burpees

Metcon (AMRAP – Rounds and Reps)

L1 & L2

Then,

AMRAP 8

200′ Shuttle run

6 chest to bar Pull-ups

*Scale the c2b down to kipping Pull-ups for L1

9/3/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

10 dislocates

10 Pushup to down dog

50′ walking lunge with a stretch

10 dislocates

10 pushup to down dog

Back Squat (5×5)

90% of your new 5rm from last week

Metcon (Time)

L1

21-15-9

Power Snatch 95/65

Hand Release Push-ups

*Scale up to 7-5-3 for wall walks instead of push-ups

Metcon (Time)

L2

21-15-9

Power snatch 115/85

HSPU

*Scale down to inverted box push-ups, on the toes

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