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OC 10/24/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

3 sets

5 burpees

10 wall squats

Couch Stretch 2:00/side

Front Squat (3×6 @77.5%)

Metcon (AMRAP – Reps)

L2

AMRAP 6

25 Devil’s Press 50/35

Max Distance Sandbag Carry 90/50lbs

*Score is distance in feet. Set up 50′ lengths around the gym with chalk lines

Metcon (AMRAP – Reps)

L1

AMRAP 6

25 Devil’s Press 35/25

Max Distance KB Carry 53/35

*Score is distance in feet. Set up 50′ lengths around the gym with chalk lines.

OC 10/23/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 rounds

10 cal bike

10 Plate Ground to Overhead 25/15

Pigeon Pose 1:00/side

10 Pushup to downdog

10 Dislocates

50′ Cartwheel

10 behind neck press, empty bar

100′ Spiderman

Squat Clean (8×2 @ 82.5%)

Drop and reset each rep

Metcon (Time)

L2

4 Rounds

Run 600m

7 Muscle Ups

(16 Minute Cap)

Metcon (Time)

L1

4 Rounds

Run 600m

7 Jumping Muscle Ups

(16 Minute Cap)

*Scale MU to Pulups if needed

Metcon (Time)

Grunt Work (optional)

15-12-9

Strict Pull Ups

-50′ HS Walk after each set (25′ out, 25′ back)

(10 Minute Cap)

*More Options

Banded Strict Pull Ups

Wall Walks (4 reps)

OC 10/22/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

:40 ring support hold

10 banded Good morning

10 SDHP, empty bar

2 rounds

200m run

1 lap skip around gym

50′ high knees

50′ carioca

Couch Stretch 2:00/side

Push Jerk (4×6 @75%)

Metcon (AMRAP – Reps)

L1

AMRAP 12

12 bar facing burpees

9 hspu from box

6 deadlifts 165/115

*Scale box hspu to 3 wall walks if needed

Metcon (AMRAP – Reps)

L2

AMRAP 12

12 bar facing burpees

9 hspu

6 deadlifts 185/125

Metcon (Time)

Or

L1 & L2

3 rounds

100′ farmer carry 50/35s

Row 500m

20 burpee pull-ups

20.2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Suggested Warmup

15 Deadbugs

15/9 cal on AAB

10 goblet squats

3×3 kip swings

3×3 Kipping knee raises

1×5 toes to bar

Take 5:00 and build weight on db thrusters until next weight above your scale

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

10/19/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

500m row

10 dislocates

10 box step-ups

10 pushup to down dog

2 sets

:20 wall squat hold

:20 jumping jacks

3×3 kips

1×5 slow pullups negatives, 6sec descent

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

OC 10/18/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Amrap 4

2 laps in gym

6 box step-ups

4 medball cleans

Couch Stretch 2:00

8:00 Muscleup practice in low rings

Metcon (AMRAP – Reps)

L2

AMRAP 10

20 box jump overs 24/20

16 wallballs 20/14

4 Bar muscleups

*Scale BMU to jumping or banded

Metcon (AMRAP – Reps)

L1

AMRAP 10

20 box jump overs 24/20

16 wallballs 20/14

4 pull-ups

Metcon (No Measure)

Remainder of the class

15:00 bike, conversational pace

and

15:00 ROMWOD

OC 10/17/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Good Mornings

10 Dislocates

10 Dislocates around the world

10 Behind the Neck Press

3 sets

:20 Sprint on AAB

5 Air squats w/10# plate held with extended arms

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

Front Squat (3×6 @ 75%)

Spend a few minutes (3:00) mobilizing your squat and T-Spine before you begin

Metcon (Time)

L2

5 Rounds

15 Thrusters 95/65

15 Pull Ups

(10 Minute Cap)

Metcon (Time)

L1

5 Rounds

12 Thrusters 75/55

10 Banded Pull Ups

(10 Minute Cap)

OC 10/16/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3:00 on rower (Fan on 10), conversational pace

3 sets

3 rope pullups from ground

5 jump lunges

Primer

AMRAP 4

Sprint 100m

10 Squat Snatch, empty Bar

10 Burpees, no pushup

Snatch (5×3 @82.5%)

Squat Snatch

Drop and Reset each rep

Metcon (4 Rounds for time)

L2

Every 6:00 x 4

60 Double Unders

30 S-Arm DB Hang Clean and Jerk 50/35

3 Rope Climbs

*Rest remainder

**Alternate Arms for DB C&J every 5

Metcon (4 Rounds for time)

L1

Every 6:00 x 4

60 Single Unders

30 S-Arm DB Hang Clean and Jerk 35/25

3 Rope Climbs

*Rest remainder

**Alternate arms for DB C&J every 5

OC 10/15/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

500m row

50′ Spiderman

50′ Reverse lunge

50′ shuffle

50′ Inchworm

3 sets

5 hang squat cleans, power position, empty bar

5 box jumps

5:00 practicing HSPU

Push Jerk (4×6 @ 72.5%)

Metcon (Time)

L1

Run 800m

20 Cleans 135/95lbs

Run 600m

25 Box Jumps 24/20″

Run 400m

30 Hand release Pushups

Run 200m

150′ Bear Crawl

(24 Minute Cap)

Metcon (Time)

L2

Run 800m

20 Squat Cleans 155/105lbs

Run 600m

25 Box Jumps 24/20″

Run 400m

30 HSPU

Run 200m

150′ HS Walk

(24 Minute Cap)

*Sub Bear Crawl for HS walk if needed

20.1

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Suggested Warmup

2 rounds

10 Dislocates

10 Dislocates around the world

10 leg swings, each

3 sets

5 Touch and Go Power Snatch

5 Touch and Go Power Clean and Jerks

*add weight until 10-20# heavier than metcon weight

3:00 on AAB conversational pace

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 45lb /35 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

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