Category Archives: M

Metabolic Conditioning Movement

Bench Press and Split Squats then Pushups and Row

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5 rounds

  • 5 x Bench Press @ 70% of 1RM
  • 8 x Front Foot Elevated Split Squat per leg @ 16kg per hand

Then 2 rounds of

  • Max Reps Foot Elevated Pushups

Finisher 2 rounds for max calories of a 20/10 Tabatta

  • Row

Results: Used 70kg for the Bench Press. Pushups 25 and 15 reps. Tabata 66 and 50 calories.

Deadlifts and Wall Walks then DUs BJOs and KBS

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4 rounds of

  • 8 x Touch and Go Deadlift @ 125lbs/102kg
  • Rest 30 seconds
  • 5 x Wall Walk plus wall facing Handstand Pushup
  • Rest 2 minutes

Then 3 rounds for max reps

  • 1 Minute – 50 x Double Unders plus Max Kettlebell Swings @ 32kg
  • Rest 1 minute
  • 1 Minute – 50 x Double Unders plus Max Box Jump Overs
  • Rest 1 minute

Results: Wall Walks and Pushups were fun. Metcon – Double Inders not so great in the first rounds but in the end got around 14 KBS and 9 BJOs per round.

Muscle Ups, Dips, Pullups and Row

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10 rounds

  • 1 x Ring Muscle Up
  • 3 x Ring Dips
  • 5 x Ring Reverse Rows
  • Rest 1 minute

Then 3 rounds

  • 8-10 x Bar Pullups

Then inspired by Crossfits WOD from 19. August.

3 rounds for total distance

  • Row 50 seconds / rest 10 seconds
  • Row 40 seconds / rest 20 seconds
  • Row 30 / 30
  • Row 20 / 40
  • Row 10 / 50

Results: Metcon 2100m. Fun way to row 2k.

Bench Press then Row and Sandbag Thrusters

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Then 7 rounds (heavier than last time)

  • 9 x Bench Press @ 55% 1RM
  • 7 x Bench Press @ 65% 1RM
  • 5 x Bench Press @ 70% 1RM
  • 5 x Bench Press @ 70%
  • 5 x Bench Press @ 70%
  • 7 x Bench Press @ 65%
  • 9 x Bench Press @ 55%

Then from Crossit mainsite…

Every 10 minutes for 30 minutes

  • Row 500m
  • Max Unbroken Sandbag Thrusters @ 20kg (Wall Balls @ 10kg)

Results: Bench Press 125-140-155( 3)-140-125lbs (57-64-70kg)… Metcon 70 Thrusters.