Category Archives: M-G

Metabolic and Gymnastic Movements

Turkish Getups and Farmer Carry, then OHS and an AMRAP of OH Reverse Lunges, Toes to Bar, Pullups and Box Jumps

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Part A: Not for time do:

  • 3 x Turkish Getups with Waiter Walk per side (so 6 TGUs and walks total)
  • 3 x Turkish Getups per side
  • 2 x Farmer Carry about 50m each

Part B: Then do 5 sets of:

  • 3 x Overhead Squats increasing weight each set to a heavy max

Part C: Then do AMRAP in 15 minutes of:

  • 15 x Overhead Reverse Lunges @ 75lbs/34kg
  • 15 x Toes to Bar
  • 15 x Box Jumps
  • 15 x Pullups

Results:  Part A – Warmed up with the TGU/waiter walks doing 12kg/16kg/20kg.  Then did the 3 x TGU with 20kg.   Farmer carry round 1, 24kg / round 2, 32kg.  Part B – Got up to 3 x 85lbs/38kg.  Part C – 2 rounds plus 15 x OHL, 15 x T2B, 15 x BJ, 14 x PU.

SRCF WOD from 4.6.2016

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For time do one round of:

  • 1 mile Run
  • 16 x Chest to Bar Pullups
  • 16 x Hand Release Pushups
  • 16 x Goblet Squats @ 24kg
  • 16 x weighted GHD with 15lb plate (behind head)
  • 16 x Kettlebell Swings @ 24kg
  • 16 x Wall Balls @ 9kg
  • 16 x Burpees
  • 1 mile Row

Results:  This is the modified version I used, the RX version included heavier weights.  Great workout, really hard.  Finished in 24:58.  Did the run in under 7 minutes, probably around 6:45.

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.