Category Archives: M-G

Metabolic and Gymnastic Movements

T2B then Press, Pullups, Row and Snatch

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Part A:  Take 15 minutes and practice kipping Toes to Bar.

Part B: Every 4 minutes for 4 sets (16 minutes):

  • 5 x Strict Press with successively heavy weights
  • Max Reps Unbroken Kipping Pullups

Part C:  EMOM for 20 minutes (another CFI workout).

  • Even Minute: Row for 30 Seconds for distance
  • Odd Minute:  3 x Power Snatch @ 35Kg

Results:  Part A – Finally got the kipping T2B down.  Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick.  Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups.  Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.

Heavy Pullups then AMRAP of KB Swings, Man Makers and V-Ups

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First start with heavy Weighted Pullups, rest as needed between sets.  Start from full dead hang (count one-onethousand, two-onethousand) before pulling.

  • 1-1-1-1-1 @ 25kg

AMRAP in 15 minutes of:

  • 20 x Kettlebell Swings
  • 15 x Man Makers @ 12kg
  • 10 x V-Ups

Results: For the AMRAP 2 rounds plus 20 KB Swings, 15 Man Makers.

Rum 1 Mile plus a 21-15-9 Metcon of Thrusters and Situps

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For time perform the following:

  • Run 1 Mile (1600m)
  • Rest / Transition 45 seconds
  • 21 x Thrusters @ 35kg (77lbs)
  • 21 x Situps
  • 15 x Thrusters
  • 15 x Situps
  • 9 x Thursters
  • 9 x Situps
  • Rest / Transition 45 seconds
  • Run 1 Mile

Results:  First mile in 6:51 (new PR).  Total time 24:18.

Annie then Kettlebells, Push Press and Russian Twists

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First warm up with Annie – for time do 50-40-30-20-10 of:

  • Double Unders
  • Situps

Then do an AMRAP in 15 minutes of:

  • 30 x Kettlebell Swings
  • 20 x Dumbbell Push Press @ 14kg per hand
  • 10 x Russian Twist @ 8kg

Results:  Annie – 8:36.  AMRAP – 5 rounds exactly Max HR 171 / Ave HR 161.

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.