Category Archives: M-G

Metabolic and Gymnastic Movements

Crossfit Games Regional Event 2 Workout Modified

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Worked on my ring muscle up progressions… false grip hang, ring pullups, ring kipping.

AMRAP in 20 minutes of:

  • 4 x Bar Muscle Ups
  • 7 x Handstand Pushups
  • 12 x Dumbbell Snatch @ 50lbs (22kg)

Results:  Had to quit after 6 rounds plus 4 muscle ups, 7 HSPU and 3 Snatches because I tore my skin on my right hand doing muscle ups.  I think it was at the 15 minute mark.  Second time this has happened here :-(.  First time was about a week ago where I tore a piece of my palm doing muscle ups.  Must be something with the new bars.

Split Squats then DUs, Lunges and T2B

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Not for time do 4 sets of

  • 5 x Bulgarian Split Squats per leg with Dumbbells @ 20kg per hand

Then for time do 21-18-15-12-9-6-3 of

  • Double Unders (x 2)
  • Weighted Lunges @ 12kg per hand (or overhead with 25kg… would save on the grip)
  • Strict Toes to Bar

Results:  Metcon part took longer than I thought it would … 19:05, mostly on the toes to bar.

Weighted Dips and Pushups then DUs, Thrusters and Pullups

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Every 2 minutes for 10 minutes do:

  • 8 x Weighted Dips @ 16kg
  • 8 x Plyometric Pushups

Then do AMRAP in 16 minutes of:

  • 25 x Double Unders
  • 10 x Dumbbell Thrusters @ 12kg per hand
  • 5 x Strict Pullups

Results:  Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap.  Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu).  For the AMRAP did 9 rounds plus 25 Double Unders.

Core work then Kettlebell Swings and TRX Rows

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Not for time do one round of core work:

  • 10 x TGU (5 x each side)
  • 20 x TRX Knee tucks
  • 30 x Russian Twist w/weight (L+R=1)
  • 40 x Alternate leg V-up (total)
  • 50 x Mountain Climbers (total)

Then do AMRAP in 12 minutes of:

  • 20 x Kettlebell Swings
  • 20 x TRX Reverse Rows

Results:  TGU used 35lbs/16kg for the first three rounds and then 40lbs/18kg for the fourth and fifth rounds. For the AMRAP did exactly 5 rounds.

Dumbbell Press and Rows followed by Kettlebell Swings, Man Makers and Toes to Bar

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Part A: Not for time do 5 rounds of:

  • 5 x Dumbbell Rows per arm @ 20kg
  • 5 x Single Arm Dumbell Press per arm @ 15kg

Part B: Then do two rounds of a 20/10, 4 minute tabata, rest 4 minutes between rounds:

  • Kettlebell Swings @ 24kg

Part C: Then for time do 3 rounds of:

  • 10 x Man Makers @ 12kg
  • 10 x Strict Toes to Bar

Results:  Part C in 11:29.