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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
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)
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
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)
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
Escapist CrossFit – BodyFitness
Metcon
Metcon (Time)
5 rounds
400m run
30 KB swings
30 Wall balls
TC: 35 min
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
Escapist CrossFit – BodyFitness
Metcon
Metcon (Time)
42-30-18
KB snatch (24/16)
KB SDHP
3 min rest
30-20-10
Box jumps
Renegade row (17,5 / 12,5)
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
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
Escapist CrossFit – BodyFitness
Metcon
Metcon (AMRAP – Rounds and Reps)
4x Amrap 6/2
A.
10 pullups
20 pushups
30 squats
B.
10 Burpee box jumps over
20 Wall balls
Escapist CrossFit – BodyFitness
Metcon
Metcon (No Measure)
E2MOM 32
12 cal row
10 burpees
12 cal bike
10 burpees
40/80 du/su
10 burpees
15 KB Deadlift (28/20)
10 burpees
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
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
Escapist CrossFit – BodyFitness
Metcon
Metcon (Time)
8 Rounds
8 HSPU
8 KB SDHP
8 one arm KB Thruster
8 burpees
8KB Deadlifts
8 Box jump
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
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
Escapist CrossFit – CrossFit
Metcon
Back Squat (6 rounds, 7 reps)
Metcon (Time)
30-20-10
Front squats (50/35)
Alternating one arm DB press (17,5/12,5)
Sit ups
