Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up (0:00-6:00)
2:00 Bike
then,
50′ Duck Walk
15 Goblet Squats w/ pause (:03)
10 “Tall” Box Step-ups
Front Squat
(12:00-24:00)
in 12:00 establish a 5RM
Metcon (Time)
(32:00-47:00)
21-15-9
Calorie Row
DB Box Step Up 20/16″ 50/35
Abmat Sit Ups w/medball 20/14
(15 Min Cap)
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up (0:00-6:00)
2 Rounds
15/12 Calorie Row
30 Plate Taps; Fast feet alternate taps onto 25# plate
5 Strict Pull Ups w/ :03 eccentric
Metcon (Weight)
Strength (12:00-22:00)
Deadlift Ladder
EMOM 10
2 Reps T&G
Start at a reasonable weight, then add 5-10lbs per set.
If you’re feeling good, try to set yourself up to hit a PR double by the end
Metcon (Time)
(32:00-46:00)
3 Rounds
50 Double/SIngle Unders
20 Chest to Bar/Inverted Rows
12 Thrusters
Rest 2:00
(14 Min Cap)
Thruster Weights
R1 – 85/55 [75/45]
R2 – 115/75 [95/65]
R3 – 135/95 [115/75]
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up (0:00-6:00)
20 Air Squats
50′ Bear Crawl
10 OHS, PVC
50′ Bear Crawl
Metcon (Weight)
Strength (12:00-24:00)
Overhead Squat
In 12:00 Complete:
7-5-5-3-3
Opening set of 7 should be around 65% 1RM
Build across remaining sets
Metcon (Time)
L2 (32:00-47:00)
2 Rounds
45/30 Calorie on AAB
30 Hang Power Snatch 75/55 (65/45) [45/35]
15 Toes to Bar/Knees to Elbow
2:00 Rest
(15 Min Cap)
*Scale Knees to elbow to hanging knee raises
Metcon (Time)
extra (optional)
5 Rope Climbs
15 Front Squat 225/155 [185/135]
5 Rope Climbs
(6 Min Cap)