Category Archives: M-G

Metabolic and Gymnastic Movements

Front Squats then HSPU and Kettlebell Swings

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Complete 5 rounds of the following:

  • 5 x Front Squat @ 55kg
  • 3 x Chest to Bar Pullup with narrow (hands touching together) pronated grip
  • Rest 2 minutes

Then EMOM for 8 minutes, complete the following (based on the CF Toronto August 16 workout):

  • 4 x Handstand Pushups
  • Max Reps Kettlebell Swings for the rest of the minute

Results: Worked up to the 50kg Front Squat by starting with 5 x 30kg, 5 x 40kg, 5 x 50kg.  Pullups are meant to simulate the first stage of a ring muscleup (rings to chest).  For the EMOM part got 79 Kettlebell Swings in.  I did the first 4 minutes with 8 Handstand Pushups but by the 4th minute that took me the whole time so dropped it to 4.  Probably will work better since you can get in more KB swings for a better metcon.

OHS then SDHP and HRPU

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Every two minutes complete 5 rounds of:

  • 3 x Overhead Squats @ 30kg

Then do AMRAP in 15 minutes of:

  • 9 x Sumo Deadlift Highpull @ 43kg
  • 12 x Hand Release Pushups

Results:  For the OHS, worked up to the 30kg with pvc, 5 x 10kg, 5 x 20kg. Included mobility work between each round.  AMRAP exactly 9 rounds.

Deadlifts and Kettlebell Swings then a Chipper

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August 14 workout from Crossfit Invictus….Three sets of:

  • 6-8 x Deadlift @ 90kg
  • Rest 20 seconds
  • 20 x Unbroken Kettlebell Swings
  • Rest 3 minutes

Then for time:

  • Row 1000 Meters
  • 25 x Thrusters @ 30kg
  • 25 x Toes to Bar
  • 100 x Double-Unders
  • 25 x Toes to Bar
  • 25 x Thrusters

Result:  For the metcon – 17:21

Turkish Getup Ladder plus Modified Beach Bod Workout from CFI

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Part A: Turkish Getup Ladder, do three reps in succession per hand at the following weights

  • 3 reps @ 12kg
  • 3 reps @ 14kg
  • 3 reps @ 16kg
  • 3 reps @ 18kg

Part B: Then for time do:

  • 100 x Double Unders

Immediately followed by 10 rounds of the following:

  • 4 x Pullups with Supinated Grip
  • 8 x Dips
  • 12 x Pushups
  • 16 x Air Squats
  • Rest 1 minute

Then immediately followed by:

  • 100 x Double Unders

Results:  Part B 32:51

Pistols and Presses then Burpees, Lunges, Renegade Rows and T2B

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Not for time do three sets of:

  • 5 x Pistol Squats per Leg
  • 5 x Dumbbell Press per Arm (one arm at a time, one dumbbell only @ 20kg)

Then do three sets for max reps of (taken for Crossfit Invictus 10.06.2015):

  • 60 seconds of Burpees
  • Rest 60 seconds
  • 60 seconds Alternating Weighted Forward Lunges (Rack) @ 40kg
  • Rest 60 seconds
  • 60 seconds of Renegade Rows @ 12kg
  • Rest 60 seconds
  • 60 seconds of Toes to Bar
  • Rest 60 seconds

Results: 259 reps total.  I counted each lunge and each row as one rep, so both arms/legs were two reps.