Category Archives: M-G

Metabolic and Gymnastic Movements

Weighted Pullups, HSPU then Handstand Holds, L-Sits and Row

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4 rounds of

  • 5 x Weighted Pullup @ 10kg
  • 3-5 x Deficit Handstand Pushup

Then based on a Crossfit main site WOD, take 20 minutes and

  • Accumulate 60 seconds Handstand Hold
  • Accumulate 60 seconds L-Sit Hold (bent knees if needed)
  • Row 500m (active recovery)

Then EMOM for 20 minutes of

Results: Part one went well. Second part completed 2 rounds, bent knees both rounds 😀. Front Levers ….

Ring Pullups and Toes to Rings, then TRX Atomic Pushups, Pike Presses and Rows

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4 rounds

  • 5 x L-Sit Ring Pullups
  • 3 x Strict Toes to Rings

Every 2 minutes for 10 minutes

  • 5 x TRX/Ring Rows
  • 8 x TRX/Ring Tricep Extension

Then AMRAP in 3 minutes

  • 25 x TRX Atomic Mountain Climber Pushups (R+L=1 Rep, Like a TRX Atomic Pushups, but with Mountain Climbers instead of Knee Tucks)
  • Max Calorie Row

Rest 3 minutes then AMRAP in 3 minutes of

  • 25 x TRX Atomic Pushups
  • Max Calorie Row

Rest 3 minutes then AMRAP in 3 minutes of

  • 25 x TRX Pike Press
  • Max Calorie Row

Results: For the ring T2B, started with feet in front on floor, butt about 3cm off the floor. Metcon 26-24-18.