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Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warmup 0:00-6:00

1:00 Bike

50′ Bear hug Lunge Steps 25/15

1:00 Bike

50′ Lunge Steps w/ Plate OH 25/15

1:00 Bike

10 Burpees to high target

Metcon (4 Rounds for weight)

Strength

In 10:00 complete,

4×10 Overhead Walking Lunge Steps

Build weight across all sets

Metcon (AMRAP – Reps)

L2

AMRAP 5

10 Bar Facing Burpees

10 Squat Clean and Jerk 95/65

Rest 3:00

AMRAP 4

8 Bar Facing Burpees

8 Squat Clean and Jerk 135/95

Rest 3:00

AMRAP 3

12 Bar Facing Burpees

12 Squat Clean and Jerk 185/125

*Scale Weights 85/60, 115/75, 155/105

Metcon (AMRAP – Reps)

L1

AMRAP 5

10 Bar Facing Burpees

10 Squat Clean and Jerk 75/55

Rest 3:00

AMRAP 4

8 Bar Facing Burpees

8 Squat Clean and Jerk 105/70

Rest 3:00

AMRAP 3

12 Bar Facing Burpees

12 Squat Clean and Jerk 135/95

Metcon (Time)

Extra Work (optional)

8-1

Pistols

Strict Ring Dips

7min cap

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm-up

0:00-10:00

200m jog

10 box jumps w/step-down

8 dbl DB squat cleans (light)

Metcon (Weight)

Every :90 for 12:00

1 complex rep

Power Clean+Front Squat+Hang Squat Clean

*Build across sets

Metcon (Time)

L2

600m run

50 Situps

750m row

40 DB thrusters 50/35

600m run

30 Deadlifts 275/185

750m row

20 Muscle ups

Metcon (Time)

L1

600m run

40 Situps

750m row

30 DB thrusters 35/25

600m run

20 Deadlifts 225/155

750m row

10 Pull ups

*scale pullups down to ring rows. Scale deadlift weight to 185/105

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warmup (0:00-12:00)

50′ Duck Walk

50′ Inch Worm

50′ Lunge Steps

50′ HS Walk

Empty BB Warm Up

2 Rounds

5 High Hang Muscle Snatch

5 Low Hang Muscle Snatch

5 High Hang Power Snatch

5 Low Hang Power Snatch

Increase speed in second round

Metcon (4 Rounds for weight)

Power Snatch (19:00-38:00)

Every :30 for 3:00

3 T&G Reps 60-70%

Rest 2:00

Every :30 for 3:00

2 T&G Reps 70-75%

Rest 2:00

Every :30 for 2:00

1 Rep 80%

Rest 2:00

In 5:00 establish a heavy single

Metcon (Time)

L2 (44:00-58:00)

3 rounds

50 Double Unders

5 Power Cleans 150/100

50′ HS Walk

2 Rope Climbs

(12min Cap)

Metcon (Time)

L1 (44:00-58:00)

3 rounds

50 Single Unders

5 Power Cleans 115/80

2 Wall Walks

2 Supine Rope Pull-ups

(12min Cap)

Metabolic CrossFit – CrossFit

— Yes, we are doing both pieces today —

Warm-up (No Measure)

Warm-up

0:00-6:00

2 rounds

15 cal row

10 burpees over rower

10 lb taters

Metcon (Time)

Get Fit (12:00-26:00)

10/8 Calorie Bike

20 Shoulder to OH 115/75

10/8 Calorie Bike

50 Push Ups

10/8 Calorie Bike

20 Shoulder to OH 115/75

10/8 Calorie Bike

(14 Min Cap)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warmup

2 rounds for 30-seconds of:

High knees in place

Inchworm w/push-ups

Tuck jumps

Flutter kicks

SPECIFIC WARM-UP

Hand-release push-up

30-second high plank

2 sets of 1 rep of tempo push-up

5 seconds up

5 seconds hold

5 seconds down

5 seconds hold (hovering)

3 push-ups

3 hand-release push-ups

Deadlift

Perform 2 sets of the following sequence with an empty barbell:

Pull to knees

Pull to mid thigh

Full

Full + lower to knee

Full + lower to shin

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes