Category Archives: M-G

Metabolic and Gymnastic Movements

Front Squats and Handstand Hold then Felix the Cat Hero WOD

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5 rounds

  • 4 x Fronts Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Front Squats:  115-135-155-175-185lbs.  For the metcon 22:38.

Deadlifts then TRX Atomic Pushups, KBS, Man Makers and Double Unders

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Every 3 minutes for 15 minutes

  • 3 x Deadlifts

Then for time do reverse ladders of

  • 10-9-8-7-6-5-4-3-2-1 x TRX Atomic Pushups
  • 2-4-6-8-10-12-14-16-18-20 x Kettlebell Swings @ 185lbs

Then for time

  • 10-9-8-7-6-5-4-3-2-1 x Man Makers @ 12kg
  • 5-10-15-20-25-30-35-40-45-50 x Double Unders

Results:  Deadlifts – 135-155-185-205-225lbs.  Metcon 1 – 8:31, Metcon 2 – 21:04 (really underestimated how long this one would take).

Weighted Dips and Toes to Bar then Pullups, BJs and KBS

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AMRAP in 16 minutes of (adapted from Atomic CF “Call me an Uber”)

  • 5 x Strict Pullups
  • 10 x Box Jumps
  • 15 x Kettlebell Swings

Then EMOM for 12 minutes

  • Even Round – 5 x Weighted Dips
  • Odd Round – 5 x Strict Toes to Bar

Results:  Metcon 7 rounds plus 3 Pullups.

Dumbbell Snatches, Burpees, Toes to Bar and HRPU then Core Work

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AMRAP in 13 minutes of (another CF New England WOD)

  • 50 x Dumbbell Snatches (R+L)
  • 40 x Burpees
  • 20 x Toes to Bar
  • 10 x Hand Release Pushups

Then for total reps, 8 rounds of 20/10 Tababtas (4 minutes)

  • Mountain Climbers (R+L=1)

Then

  • 30 x Russian Twists Total (R+L=1)

Results:  Metcon 1 rounds plus 25 reps.  Mountain Climbers  110 reps.

 

Push Press then Handstand Pushups, Pushups, Dips and Double Unders

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Crossfit Invictus WOD from May 7, 2018.

Take 20 minutes and work up to a 1RM of Push Press

Then AMRAP in 10 minutes of

  • 5 x HSPU
  • 10 x Dips
  • 15 x Pushups
  • 30 x Double Unders

Results:  Push Press 3×95,3×115,2×135,2×145,1×155,1×165,1x170lbs.  Metcon 3 rounds plus 1 rep.