Category Archives: M-G

Metabolic and Gymnastic Movements

Presses and Pullups, then Power Clean, Dips and Bike

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4 rounds to work up to a heavy

  • 8 x Strict Press

Then every 3 minutes for 9 minutes

  • 8 x Strict Press @ 75% of above max weight
  • 8 x Strict Pullup

Then for time (inspired by WODWell’s Holton Triple WOD)…

  • 21 x Hang Power Clean @ 80lbs/36kg
  • 21 x Ring Dips
  • 1000m Bike or 400m Run
  • 15 x Hang Power Clean
  • 15 x Ring Dips
  • 1000m Bike or 400m Run
  • 9 x Hang Power Clean
  • 9 x Ring Dips
  • 1000m Bike or 400m Run

Results: Press 75-95-105-110lbs (only 7 reps in last round). Used 75lbs for part 2. Metcon 12:04.

Burpee Pullups, KBS and Pushups then Russian Twists

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5 rounds of

  • 3 x Chest to Ring Pullups

Then, Inspired by Atomic Crossfit’s “Bull Shark” WOD, 5 rounds of AMRAP in 2 minutes, resting 1 minute between rounds

  • 8 x Burpee Pullups
  • 16 x Kettlebell Swings
  • Max Effort Pushups

The accumulate

  • 50 x Russian Twist @ 14kg (over and back is 1 rep)

Results: Metcon 109 Pushups. RTs in 3 sets.

Bench Press then Reverse Rows, Dips and Handstand Plate Walks

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5 rounds to work up to a heavy

  • 8-10 x Bench Press

Then inspired by CF New England’s “Dirty Work” WOD

AMRAP in 6 minutes

  • 60 x Barbell Reverse Rows
  • Max Distance Bike/Calorie Row

Immediately followed by AMRAP in 6 minutes

  • 45 x Dips
  • Max Distance Bike/Calorie Row

Immediately followed by AMRAP in 6 minutes

  • 30 x Handstand Plate Walks (total, 15 steps per hand)
  • Max Distance Bike/Calorie Row:

Results: Bench 95-115-135-145-150lbs. Metcon 3.62km (resistance 18, ProForm Pro 22 Bike).