Phase 1 Week 1

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.

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Warm-up (No Measure)

Weakness Warmup

Row 2,500m

Metcon (Time)


4 Rounds

Run 400m

25 GHD Sit Ups

30 KB Snatch 53/35

Rest 2:00

Metcon (Time)


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


-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)

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