Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm-up
Amrap 6
100m jog
10 walking lunges
10 dislocates
:30 wall walks
5 reps each
Medball deadlift
Medball deadlift and shrug
Medball front squat
Shrug and pull under
Medball clean
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
2 rounds of:
30-seconds of jumping jacks
30-seconds of mountain climbers
30-seconds of inchworms + push-up
30-seconds of walking lunges
Goodie Bag (Time)
-Partner WOD- 30min cap
800m run (both)
60/40 cal on AAB
40 Abmat Situps
200m medball run (each) 30/20
20 medball box step-ups 30/20
60/40 cal on AAB
800m run (both)
*Partners will run the 800m together. Partners can partition the AAB, Situps, and Step-ups however they see fit. Partners will complete the 200m carry each
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