Category Archives: M-G

Metabolic and Gymnastic Movements

Back Squats then Double Unders, Thrusters and Pullups

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Another one inspired by Crossfit Invictus.  Every 2 minutes for 14 minutes do the following increasing weight each round until the last set

  • Set 1 – 6 x Back Squats
  • Set 2 – 5 x Back Squats
  • Set 3 – 3 x Back Squats
  • Set 4 – 3 x Back Squats
  • Set 5 – 2 x Back Squats
  • Set 6 – 2 x Back Squats
  • Set 7 – Max Unbroken Back Squats @ Set 3 weight (pause only to exhale and inhale at the top)

Then do five rounds for time of:

  • 40 x Double-Unders
  • 20 x Dumbbell Thrusters @ 8kg per hand (wallball weight)
  • 10 x Pullups

Results:  For the first part worked up to 205lbs.  Set 3 weight was 155lbs. Did 13 reps in set 7.  The Metcon took 11:52.

Handstand Pushups and Pistols then Row, Thrusters and T2B

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Take 15 to 20 minutes and work on Pistols.   Record best set.

Then EMOM for 10 minutes:

  • 3 x Deficit Handstand Pushups

Then for time:

  • Row 1600m/1 mile
  • 50 x Sandbag Thrusters @ 15kg
  • 30 x Toes to Bar

Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance.  For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4.  Metcon in 14:50.

Strict Press then Box Jumps, Dips and Toes to Bar

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Warm up to a heavy working weight with 3-4 sets of:

  • 5 x Strict Shoulder Press

Then every 3 minutes, for 15 minutes (5 sets):

  • 3 x Strict Shoulder Press @

Then Amrap in 10 minutes of:

  • 12 x Box Jump Overs
  • 6 x Dips
  • 6 x T2B

Results: For the strict shoulder press used 125lbs/57kg.  For the AMRAP did 7 rounds plus 11 Box Jump Overs.

TGUs and Handstand Hold followed by Row, KBS and Pushups

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Do 2 sets of:

  • 6 x Turkish Getups alternating sides (3 each side)
  • 30 Second Handstand Hold
  • Rest 2 minutes

Then do the metcon part of Atomic Crossfit Burrittooooo – Every 6 minutes for 18 minutes… 3 sets:

  • 500m Row
  • 30 x Kettlebell Swings
  • 15 x Plyometric Pushups

Results:  Used 18kg for the TGU.  For the metcon each took:  Set1 – 3:50, Set2 – 4:10, Set3 – 4:45 (kind of took it easy on the last set 🙂 )

Back Squats the “Annie”

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Not for time do Back Squats with the following rep scheme.

  • 5 @ 95lbs
  • 5 @ 115lbs
  • 5 @ 135lbs
  • 3 @ 155lbs
  • 3 @ 185lbs
  • 2 @ 195lbs
  • 2 @ 205lbs
  • 1 @ 215lbs
  • 1 @ 220/100kg

Then every 2 minutes for 2 rounds do

  • 10 x Back Squats @ 80% of max from above

Then do “Annie”,  50-40-30-20-10 of

  • Double Unders
  • Situps

Results: Added my back squat weights above.  For the round of 10 used 175lbs/80kg.  Finished Annie in 8:56.