Category Archives: M-G

Metabolic and Gymnastic Movements

Thrusters, Pullups, Split Squats and Rollouts

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Took this workout from CF Invicuts’ WOD from May 20.

3 rounds of

  • 1 x Cluster + 2 x Thrusters

Then 1 round of

  • 30 seconds Row
  • 3 x Strict Pullups
  • 20 seconds Row
  • 3 x Strict Pullups
  • 10 seconds Row
  • 3 x Strict Pullups

Then Fran… 21-15-9 of

  • Thrusters @ 75lbs
  • Pullups

The two rounds of

  • 8 x Split Squats per Leg @16kg Dumbbell per Hand
  • 8 x Barbell Rollouts
  • Rest 60 seconds

Results:  For the Cluster round used 95-115-125lbs.  Fran 5:27. I scaled Fran since the Women’s weight is only 65lbs and most Women Crossfit Athletes can back squat 100+lbs more than me.

Bench Press and TRX Rows then Thrusters and Pullups

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Took this rep scheme from CF Invictus.  They used Deadlifts and Handstand Pushups which I may use later in the week.

  • 15 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 10 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 5 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds

For time

  • 100 x Sandbag Thrusters @ 30lbs
  • Every minute on the minute stop and do 3 x Strict Pullups

Results:  Used 135lbs for all of the Bench Press rounds which is 60-65% of my 1RM.  I think that worked out well.  Metcon 6:47.

Clean and Press Complex then Jackie

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5 rounds of

  • 1 x Hang Power Clean
  • 1 x Strict Press
  • 1 x Front Squat
  • 1 x Strict Press
  • 1 x Hang Squat Clean
  • 1 x Push Press

Increase weight per round.

Then Jackie

  • Row 1000m
  • 50 x Thrusters @ 45lbs
  • 50 x Pullups (Rx is 30)

Results:  Complex 95-105-115-125-130lbs.  Jackie 12:27.  Don’t know why I did 50 pullups, number is just stuck in my mind.  12:27 is not bad for the full 1k on my rower and the extra pullups, compared to Dec 15, 2017.

Bench Press and Pullups then Lunges

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Every 3 minutes for 12 minutes

  • 6 – 8 x Bench Press @ Body Weight
  • 6 – 8 x Strict Pullups

Then for time (taken from the Streetparking WOD from Instagram)

  • 30 x Dumbbell Overhead Reverse Lunges @ 12kg per Hand with Left Hand Up
  • 20 x Kipping Pullups
  • 30 x Dumbbell Front Rack Reverse Lunges @ 12kg per Hand
  • 20 x Kipping Pullups
  • 30 x Dumbbell Overhead Reverse Lunges @ 12kg per Hand with Right Hand Up
  • 20 x Kipping Pullups
  • 30 x Dumbbell Front Rack Reverse Lunges @ 12kg per Hand

Keep the weight light enough to complete in under 15 minutes.

Results:  Bench Press and Pullups were good, had to break the last round into 4+1+1 reps each.   Metcon in 11:48.