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Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warmup

3 rounds of:

100-m row

10 air squats

10 kettlebell good mornings

10 ring rows, palms up

30-seconds of Samson, per side

SPECIFIC WARM-UP

Ring chin-up

30-seconds ring deadhang

30-seconds hollow rock

30-seconds arch rock

3-5 ring chin-up negatives

3-5 ring chin-ups

Metcon (Time)

L2

150-120-90-60-30

Double Unders

50-40-30-20-10

Alternating DB Snatch 50/35

(16min Cap)

Metcon (Time)

L1

150-120-90-60-30

Single Unders

50-40-30-20-10

Alternating DB Snatch 35/25

(16min Cap)

Metcon (No Measure)

Accessory (Optional)

EMOM 12

Min 0-4: 6 Kipping HSPU

Min 4-8: 2 Rope Climbs

Min 8-12: 10 GHD Sit-ups

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warmup

2 rounds of:

1 minute of single-unders

10 air squats

30-seconds reverse plank

30-seconds dead hang from pull-up bar

SPECIFIC WARM-UP

Box jump

10 broad jumps

5 box jumps to medium height box

3-5 box jumps to 30/24

Ring row

10 easy ring rows

8 harder ring rows

6 hard ring rows

4 ring rows with palms together

4 ring rows with feet on box

Deadlifts (5×3)

Every 2:00 for 10:00

3 Tempo Deadlifts

Aim for 2-3 second lift with a 3-4 second negative

Metcon (5 Rounds for time)

L2

Every 4:00 for 20 Minutes

12/8 Calorie AAB

12 Wallballs 30/20lbs to 10’/9′ Target

L1 use 20/14lb to same target height

*Score each round. Total score is cumulative of the 5rnds

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warmup

Foam Roll Lats 1:00/ Side

Then,

Burgner Warmup

Push Press (10×3)

Warm up to a single at 80-90%

Then

10×3 @65%

Metcon (3 Rounds for reps)

L2

3 Rounds for Max Total Reps

1:00 Hang Power Cleans 175/120

1:30 Bar Facing Burpees

2:00 Calorie AAB

Metcon (3 Rounds for reps)

L1

3 Rounds for Max Total Reps

1:00 Hang Power Cleans 125/85

1:30 Bar Facing Burpees

2:00 Calorie AAB

Metcon (No Measure)

Accessory (optional)

3 rounds:

10 DB Row (moderate load)

30 abmat situps

1:00 Wall Sit

Rest 1:00

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warmup

20 leg swings front to back, per side

20 leg swings side-to-side, per side

50′ Lunge + twist

50′ Toy soldiers

50 ‘High knees

50′ Butt kickers

2×50′ Side shuffle

Amrap 6

200m run

5 tempo ring dips

10 wall squats

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 22

12 Power Snatch 75/60

16 Front Rack Lunge Steps 75/60

12 HSPU

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 22

12 Power Snatch 55/40

16 Front Rack Lunge Steps 55/40

12 Hand Release Pushups

*scale time if need be to AMRAP 17

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warmup

2 rounds of:

1:00 single-unders

30-seconds of straight-leg sit-ups

30-seconds of kettlebell swings

SPECIFIC WARM-UP

Weighted dips

3-5 negative dips

3-5 jumping dips

3-5 dips

Syd (Time)

3 rounds

25 Double Unders

25 Hand Release Pushups

25 Jump Squats

25 Mountain Climbers

25 Lunges