11/27/19
Metabolic CrossFit – CrossFit
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
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
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
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)
Triple 7
Metabolic CrossFit – CrossFit
Phase 1 Wk 1 Day 4
Metabolic CrossFit – CrossFit
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
Phase 1 Wk1 Day 3
Metabolic CrossFit – CrossFit
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
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.
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
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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