Category Archives: M-G

Metabolic and Gymnastic Movements

TGUs and Handstand Hold followed by Row, KBS and Pushups

By | | , , , ,
1 Comment

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”

By | | , , , ,
1 Comment

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.

Kettlebell Swings and Dips

By | | , , , ,
Comments Off on Kettlebell Swings and Dips

For time do 5 rounds of:

  • 10 x Kettlbell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 15 x Kettlebell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 25 x Kettlebell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 50 x Kettlebell Swings
  • 3 x Weighted Dips, rest 3 minutes

Results:  Third time I did this type of workout.  Took a total of 44:34 this time (44:50 and 43:57 the other two times).

Clean Complex then Toes to Bar, Box Jumps, Kettlebell Swings and a Rowing Tabata

By | | , , , ,
Comments Off on Clean Complex then Toes to Bar, Box Jumps, Kettlebell Swings and a Rowing Tabata

Every 3 minutes for 18 minutes do the following complex, increase weight per round:

  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Squat Cleans

Then EMOM for 15 minutes do

  • 8 x Toes to Bar
  • 10 x Burpee Box Jumps
  • 15 x Kettlebell Swings

Cash out with  one 20/10 rowing tabata (8 rounds for a total of 4 minutes).

Results: All in all I thought this was a good workout.  For the complex, got up to 125lbs (65, 75, 80, 95, 115, 125).

Toes to Bar and Push Press then Jackie

By | | , ,
1 Comment

Every minute on the minute for 10 minutes do the following. Practice doing an efficient unbroken set.

  • 5-6 x Kipping Toes to Bar (work on form, smooth, rythmic kips)

Then not for time take 15-20 minutes to work up to a heavy:

  • 5 x Push Press

Then for time do “Jackie”

  • Row 1000m
  • 50 x Thrusters @ 45lbs
  • 30 x Pullups

Results:  For the Push Press ended up at 125lbs/56kg.  Jackie in 10:24.  Rowed 1k in 4:18 which is over 30sec better than two weeks ago.