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11/27/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 Rounds

15 Calorie Row

20 Band Pull-Aparts

:30 Hollow rock

Squat Clean (6×5)

Every 2 Minutes For 12 Minutes

5 Touch and Go Squat Cleans

Metcon (Time)

L2

35-25-15-5 Burpee

8-10-12-14 Squat Clean Thruster 95/65

Metcon (Time)

L1

25-15-10-5 Burpee

8-10-12-14 Squat Clean Thruster 75/55

Metcon (3 Rounds for time)

Grunt Work (optional)

L-Sit Hold

3x Max Effort time

Whether it’s knees up, or legs extended, make them pretty and hold yourself to a standard.

*can be on boxes, rings, or stacked plates

11/26/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds; PVC, Empty Bar

5 burpees, no push-up

10 walking lunges

15 push press

3:00 on AAB or Rower

Shoulder Press (3×12)

Build across sets, maintain speed.

Metcon (AMRAP – Reps)

L2

AMRAP 2:00 x 4

15 HSPU

8 Deadlifts 275/205lbs

Max Rep Double Unders in remaining time

Rest 2:00

Metcon (AMRAP – Reps)

L1

AMRAP 2:00 x 4

15 Scaled HSPU from box; knees or feet

8 Deadlifts 225/165lbs

Max Rep Double Unders in remaining time

Rest 2:00

Metcon (AMRAP – Reps)

Skill Work

Toes to Bar

Climb the Ladder

*Perfect Sets*

2-4-6-8-10… x 3

Climb the ladder until your technique breaks down, rest as needed between sets and rounds to keep your technique.

*Modification Options

– Climb by 1s instead of 2s, or perform hanging knee raises.

Phase 1

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

:20 Ankle stretch w/ kb

10 Dislocates

10 SDHP, empty bar

:20 pushup to down dog

Couch Stretch 2:00/side

3×5 scap activations

Deadlift (4×16)

1×6@60%

1×5@70%

1×4@80%

1×1@90%

Touch and Go

Metcon (Time)

L2

3 Rounds

15/12 Calorie on AAB

9 Clean and Jerk 135/95

6 Bar Muscle Ups

Rest 5:00

3 Rounds

15/12 Calorie on AAB

9 Clean and Jerk 135/95

6 Bar Muscle Ups

Metcon (Time)

L1

3 Rounds

15/12 Calorie on AAB

9 Clean and Jerk 95/65

6 Pull-ups

Rest 5:00

3 Rounds

15/12 Calorie on AAB

9 Clean and Jerk 95/65

6 Pull-ups

Metcon (No Measure)

Grunt Work (Optional)

Back Rack Walking Lunges

3×10 AHAP

Hollow Rocks

4×15

Barbell Bent Over Rows

5×20 AHAP

Tour of Memphis…

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Romwod

Metcon (Time)

Tour of Memphis…

14k on Rower

*Follow below for Damper Settings during your row

-Beginning Damper on 3

At 12k, switch to 7

At 11k, Switch to 4

At 9k, switch to 9

At 8k, switch to 1

At 7k, switch to 10

At 6k, switch to 2

At 4.5k, switch to 8

At 2.5k, switch to 5

At 0.5k, switch to 6

Metcon (No Measure)

If not enough rowers, then double distance on the AAB for time (don’t worry about damper settings)

Phase 1 Wk 1 Day 4

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

:60 Bike (Easy)

Ankle stretch 1:00/side with kb

:60 Bike (Moderate)

Lunge hold; elbow to ground

:60 Bike (Hard)

10 air squats

:60 Bike (Moderate)

Child’s Pose; reach arm under so shoulder is on ground 1:00/side

:60 Row (Easy)

10 bent-over row, empty bar

Metcon (AMRAP – Reps)

Choose your Weakness

A.

Legless Rope Climbs or Rope climbs

3 sets (aim for 4-6 reps)

*10min cap)

Metcon (AMRAP – Reps)

Choose your Weakness

B.

Strict Pull-ups

3 sets (aim for 10 reps)

*10min cap

Metcon (AMRAP – Reps)

Choose your Weakness

C.

Strict Ring Dips

EMOM 10 – 3-5 reps

Metcon (No Measure)

ROMWOD

Triple 7

Metabolic CrossFit – CrossFit

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Phase 1 Wk1 Day 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 Rounds; PVC, PVC, empty bar

:20 Ring Support Hold

8 Burpees

10 OH Squats

Snatch (6×6)

Every 2 Minutes For 12 Minutes

6 Touch and Go Squat Snatch

Punxsutawney Ill (Time)

L2

4 Rounds

8 Muscle Ups

18 Alternating DB Squat Snatch 50/35

Time Cap: 13 Minutes

Punxsutawney III (scaled) (Time)

L1

4 Rounds

8 Pull-Ups

18 Alternating DB Squat Snatch 35/25

Time Cap: 13 Minutes

Metcon (No Measure)

Grunt Work

Strict Pull-up

-3×4 Prone-to-standing rope climbs

-3 way plank – 5x:30sec (:10 front, :10 right, :10 left)

HSPU

-HSPU Negatives – 20 reps

– 3xMax sets Inverted Rows (aim for more than 10 reps each set)

-30 pushups in as few sets as possible

Muscleup

-6×8 Knees to Elbow

Phase 1 Wk1 Day 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 Rounds

15 Banded Good Mornings

12 Push Up to down dog

9 Scap activations

Bench Press (3×12)

Build across the sets. Should remain unbroken or fewer reracks

Metcon (Time)

L2

Row 25/20 Calories

16 Chest to Bar Pull Ups

5 Sandbag Cleans to shoulder 90/50

16 Chest to Bar Pull Ups

Row 25/20 Calories

(Time Cap: 6 minutes)

Metcon (Time)

L1

Row 25/20 Calories

16 Strict banded Pull Ups

5 Db cleans 35/25s

16 Strict banded Pull Ups

Row 25/20 Calories

(Time Cap: 6 minutes)

Phase 1 Week 1

Metabolic CrossFit – CrossFit

**** New Phase ****
Every New Cycle or New Phase is a great time to bring friends and get them welcomed into our family.

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Warm-up (No Measure)

Weakness Warmup

Row 2,500m

Metcon (Time)

L2

4 Rounds

Run 400m

25 GHD Sit Ups

30 KB Snatch 53/35

Rest 2:00

Metcon (Time)

L1

4 Rounds

Run 400m

25 Abmat Sit Ups

30 DB Snatch 35/25

Rest 2:00

Metcon (No Measure)

Grunt work

*Strict pull-up

-1 max set: if less than 3 then use band.

Then complete 20 strict banded pull-ups

-Scap Squeezes, 4×10 hanging from the bar activate your scapula

*HSPU

-1 max set: Scale this by elevating feet onto pox and getting into a tripod position close as you can get to the box. Scale further down to knees on the box IF you cannot get 10 with feet

-10 wall walks

Muscleup Strength

-Strict Pull-ups, 8×5 (c2b if possible)

Crossfit Total

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

500m row

2 rounds

10 dislocates

8 Goblet squats

12 double kb deadlifts

**You shall warmup each lift BEFORE you begin your Total. You MAY NOT warmup the lifts during your 9 attempts (3 per lift)

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Metcon (No Measure)

ROMWOD any time remaining in class

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