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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

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

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

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

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)