Prone Plank 3x40sec holds
Muscle Ups and progression
5 on the minute for 6 minutes
Note: Final rep should be close to your 1RM. On your final set if you can do more reps, continue to failure.
“Tabata Something Else”
Box Jumps (24/20”)
AbMat Sit Ups
Note: Score is total reps (cals = reps). You will do all 8 rounds of each movement before moving onto the next movement. There is no rest between.
Sled Push (HEAVY) 4 Field Lengths
Sled Pulls (walk backwards with IT Band) 4 Field Lengths
5 Box Jumps on the minute for 6 minutes (Highest box you can jump)
15 min AMRAP
30 Double Unders
30 Front Squats (75/55#)
Paleo Challenge is Over
60 Days ago a handful of you embarked on a new path, the Paleo lifestyle. Yes, at first it might have been a struggle to some or all of you. I understand. I have been there before when I changed to this lifestyle. There has been amazing progress in body composition and performance in the gym by a lot of you. I hope you have become more aware of how the “gas” you have put in your body helps “fuel” your performance in everyday life. Tomorrow make sure to get your picture taken by a coach, weigh in, and measure up! We will be looking at your before and after pictures, weight and measurements and we will be picking the top 3 men and top 3 women. We will have a Paleo Challenge party soon as I get back from Tennessee.
Skull Crushers 4×5
5 Kipping Pull Ups on the minute for 6 minutes
Hang Squat Snatch 6×3
Note: Pause at hang position and EXPLODE. Pause at bottom squat position before standing. Each rep should be perfect. Take your time.
Rest half the time it takes for you to row before starting MetCon
12 Push Press (135/95#)
Note: Two times. Row time and MetCon time.
What’s Going on in Coach Sean’s Life?
Where the heck has Coach Sean been? Everywhere it feels like. I have been working on the new facility and preview week while not so calmly waiting for Amanda’s arrival!! Amanda flew in Friday and it has been go-go-go. We had a lot to do and get done (i.e., Ikea, DMV, unpack, and pack) before we left for Tennessee. Yes another long trip away from you all. You are in GREAT hands with our coaches. I will see you all next week when Metro CrossFit’s new location opens!!
There is a lot going on this week, get ready! Paleo challenge is coming to an end and Saturday we are going to CrossFit Steele Creek for the HOPE WOD. SIGN UP ONLINE!!
Lateral Walks with IT bands 3×10 steps each side
Note: Focus on strengthening the abd/adduction muscles to help our squat
HSPU 5 Reps on the minute for 6 minutes
3-3-2-2-1-1 (Start at 75% to 100%)
21 KB Swings (55/35#)
12 Push Ups HR
Upright Row 3×8
KB Snatch 3x10each arm
Deadlift @ 80% of 1RM
5 reps on the minute for 6 minutes
Note: PERFECT form each rep
“Jack the Ripper”
50 Push Press (95/75#)
50 Pull Ups
50 Box Jumps
Row 50 Cal
50 SDHP (95/75#)
50 Wall Balls
50 Air Squats
50 Double Unders
Muscle Ups & Progression
OH Walking Lunges 3×20 steps (45/25#)
Prone Plank Holds 3×40 seconds
20 Toes 2 Bar
100 AbMat Sit Ups
Note: After WOD do abdominal mobility and stretching. Also mobility work with LAX ball in the plantar fascia and hamstrings.
Reflection on HOPE
Awesome job everyone who participated in yesterday’s WOD. It was rough! Now reflect on the movements and the process (not your score). Where could you make up more reps? Save time? What would you do differently? Let’s get mental! Begin to strategize and plan for the event next Saturday.
Good Mornings 3×10
Double Unders 2 min max effort
Rowing 2 min max effort cal
5×3 @ 85%
8 KB Swings (55/35#)
12 SDHP (75/55#)
Rest 1 min
Clean & Jerk (135/95#)
Note: Yes, squat clean. Practice pulling yourself under the bar. For the front squat and clean please do some mobility work in the triceps to allow for more flexibility.
CrossFit for HOPE
It is time to prepare for HOPE next Saturday June 9th at CrossFit Steele Creek. Today we will do the HOPE WOD so we can strategize it for next week. We still need athletes to sign up online. Yes, there is a fee but it goes to a great cause. Sign up! Let’s get a big group again like we did for Fight Gone Bad. There will be food, drinks and vendors; lots of prizes!! We will meet at Metro at 8am and head over to CrossFit Steele Creek. The event starts at 9am. There will be over 13 affiliates and 300 plus athletes. It is all for fun, not a competition. SIGN UP!
Amanda is HERE!!
Yes finally after almost 4 months Amanda flies in today for good!! I am so excited she will be here. She will be joining us for classes. Sorry I had to let everyone know, big news in my life.
Rope Lower and Rope Climbs
Sled Push (HEAVY) 2x20m
Sled Push (Light) 2x20m Sprint
Power Snatch (75/55#)
Box Jump (24/20”)
Chest to Bar Pull ups
Note: You will do as many reps as possible at each station for a minute. At the end of the 5th station rest 1 minute and repeat. This is just like the Fight Gone Bad WOD. Score is total reps of all three rounds.
Dynamic Effort Days
Dynamic effort days are meant to work on PERFECT technique not load. Second, your focus is to be aggressive and fast with the movement. This will allow for you to build up the power needed when lifting a heavier load. Please focus on being extremely explosive on these days while keeping PERFECT technique.
Snatch Balance 3×10
Behind the neck press (snatch grip) 3×8
Deadlift 4×10 (60%) with IT Band
DE Day-Focus is SPEED
Note: Can be done in squat rack with hooks or IT bands connected to DB to allow for resistance.
15 Back Squat (135/95#)
Not the clearest picture but great example.
Ring Pull Ups (Focus on Kipping)
Hyper Extension 3×12 (Bench and a Bose Ball)
Weighted Dips 3xmax effort
Push Press 1×5 @ 70%, 1×5 @75%, 1×5 @ 80%, 1×5 @ 85%, 1×3 @ 90%
10 Power Snatch 75/55#
Rest 3 minutes
800m Run (Timed)