Escapist CrossFit – BodyFitness


Metcon

Metcon (AMRAP – Reps)


32 rounds (16 rounds each movement, 4 people work on Cal, 4 work on Hollow)

30 sec work/30 sec pause

Max cal AB/Row

Hollow hold
Aim for consistency on the Cal, hopefully same number on every round
0

Escapist CrossFit – BodyFitness


Metcon

Metcon (AMRAP – Rounds and Reps)


10 rounds (5 each)

Amrap 3/1

a.
5 KB Swings (24/16)
5 Box jumps

b.
5 Ring rows
5 Double DB Squats (22,5/15)
0

Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


10 min Squat mobility

E2MOM 16
4 Strict pullups + 8 pistols
8 Swing on bar/rings + 8 Rolling pistols
8 Swing into high knees + 8 pistols
4 kipping pullups + 8 Rolling pistols
Quality!

Metcon (Time)


21-15-9
Pullups
9-15-21
Wall balls

Start with and then on every minute: 2 burpees
0

Escapist CrossFit – CrossFit


Metcon

Metcon (AMRAP – Reps)


4xAmrap 7/2

1. Cal Row

2. Cal Bike

3. Run (meters)

4. 7 DB Thrusters +7 burpees over Dumbells (17,5 / 12,5)
0

Escapist CrossFit – BodyFitness


Metcon

Metcon (No Measure)


EMOM 12

Max Hand Stand Hold

Max hollow hold
Quality!

Metcon (AMRAP – Reps)


Amrap 20

3-6-9….n+3

Double KB/DB Squat (24/16)
Pushups
Knees to elbows

*Start every round w/200m run
0

Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


EMOM 8
5 Overhead Squats
Use as warm up Increase weight until WOD weight.

Scale with: Front squats or one DB/KB OHS

Nancy (Time)


5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
Scale with lower weight, Front Squat or one arm DB/KB OHS
0

Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


3 RFQ

10 push ups
8 pike push ups
6 negative HSPU
4 HSPU
2 Free standing HSPU (tripod)

Metcon (Time)


30-20-10-20-30

Box Jumps
HSPU
0

Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


EMOM 12

Odd: 5 pushups (increasing load w/band or plate)
Even: 8 DB floor presses (heavy)

Metcon (No Measure)


E3MOM 6 rounds

40/80 du/su
20 one arm DB hang squat clean (17,5 / 12,5)
10 One arm DB press
0

Escapist CrossFit – CrossFit


Metcon

Metcon (AMRAP – Reps)


Amrap 2/2

200m run
Max Hang power clean (50/30)

10 Cal AB
Max KBS

15 cal row
Max Hang power clean

50/100 du/su
Max KBS

200m run
Max KBS

10 Cal AB
Max Hang power clean

15 cal row
Max KBS

50/100 du/su
Max Hang Power clean
0

Escapist CrossFit – CrossFit


Metcon

Metcon (Weight)


E2MOM 12

5 Squat clean
Go heavy

Metcon (AMRAP – Reps)


Amrap 3
Squat clean

Rest 2 min

Amrap 3
Power clean

Rest 2 min

Amrap 3
Hang power clean
Take 60-70% of load from previous workout.
Use same weight for every amrap
0

Escapist CrossFit – BodyFitness


Metcon

Metcon (No Measure)


EMOM 12

Odd: 3 Wall climbs

Even: 12 Goblet lunges (24/16)

Metcon (AMRAP – Rounds and Reps)


Amrap 18

10 DB Thrusters (17,5 /12,5)
20 Sit ups
40/ du/su
0

Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


10 min OH mobility

EMOM 12

0dd: 12 Snatch grip Deadlift
Even: 6 OH Squat
Quality!

Metcon (AMRAP – Rounds and Reps)


Amrap 15

5 OH Squats (60/45)
10 Pushups
15 Mountain climbers
0

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