Category Archives: M-G

Metabolic and Gymnastic Movements

500 Kettlebell Swings and Handstand Pushups

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This is the third time I did this workout.  In November of 2015 did it two weeks in a row in 44:50 and 43:57.

For time, do 5 rounds of

  • 10 x Kettlebell Swings + 2 x Handstand Pushup
  • Rest 30-60 Seconds
  • 15 x Kettlebell Swings + 4 x Handstand Pushups
  • Rest 30-60 seconds
  • 25 x Kettlebell Swings + 6 x Handstand Pushups
  • Rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: For each work portion not including the 3 min rest 6:02, 6:18, 6:55, 7:01, 7,13.  Total time including all rest  45:29.

Front Squats then Thrusters T2B and Box Jumps

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Inspired by the CF Invictus WOD from Nov 30, 2018.

Front Squats

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1.1 rep @ 100% +

Rest 2 minutes between rounds. In the last round rest as needed between reps. 

Then AMRAP in 12 minutes of

  • 12 x Thrusters @ 80lbs
  • 12 x Toes to Bar
  • 12 x Box Jump Overs

Results:  Front Squats at 130-155-170-185-200 / 205-210-215-220lbs/100kg (new 1RM!! 🙂  ).   Metcon – a very hard 4 rounds plus 11 reps.

Overhead Squats then Row, HSPU, V-Ups and Pullups

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Take 20 minutes and work up to a heavy

  • 5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

  • 45 seconds Row for Calories
  • Rest 45 seconds
  • 45 seconds Handstand Pushups
  • Rest 45 seconds
  • 45 seconds V-Ups
  • Rest 45 seconds
  • 45 seconds Pullups
  • Rest 45 seconds

Results:  Overhead Squats were not good today… struggled to get up to 75lbs.  For the Metcon did 55-53-48 reps per round.

KBS, T2B, Man Makers and Reverse Lunges

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For time complete all of the following.  The clock stops after the last T2B.

  • 30 x Kettlebell Swings

Immediately followed by 12 rounds of

  • 4 x Man Makers @ 14kg
  • 4 x Overhead Reverse Lunge with Dumbbell in Left Hand @ 14kg
  • 4 x Overhead Reverse Lunge with Dumbbell in Right Hand @ 14kg

Immediately followed by

  • 30 x Toes to Bar

Results:  23:46.