Category Archives: M

Metabolic Conditioning Movement

Bench Press Then KBS and DUs

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6 rounds, rest 2 minutes between rounds

  • 5 x Bench Press @ 65%
  • 3 x Bench Press @ 75%
  • 1 x Bench Press @ 85%
  • 5 x Bench Press @ 75%
  • 3 x Bench Press @ 85%
  • 1 x Bench Press @ 95%

EMOM for 15 minute or until failure

  • 6 x Bench Press @ 50-60% of Max from above

Then for time

  • 75 x Heavy Kettlebell Swings @ 32kg
  • 300 x Double Unders

Results: Bench – 135-155-175-155-175-195lbs. Part 2 used 100lbs. Metcon 9:52.

Muscle Ups then Row

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Take 20 minutes and work on Bar Muscle Ups.

  • Strict Pullups (Body Weight and Weighted)
  • Chest to Bar Pullups
  • Muscle Ups
  • Deep Bar Dips

Then 3 rounds

  • 3 x Weighted Pullups @ 10kg

Then for time

  • Row 4k (try to keep each 1k split at the same pace throughout)

Results: Took some time but got some nice symetric muscle ups. Row in 17:04.

Strict Presses and Reverse Rows then Crossfit Quarterfinal Test 21.3

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4 rounds of

  • 4 x Strict Press
  • Rest 30 seconds
  • 8 x Single Arm Dumbbell Reverse Rows per Hand
  • Rest 90 seconds

Then for time

  • 120 x Sandbag Thrusters
  • 120 Cal Row

Results: Strict Press 96-105-115-125. Used a 24kg Kettlebell for the Rows. Metcon 16:20. Was almost an even split between the two movements, 7:30 and 8:30 respectively.

Bench Press then Burpees, Deadlifts and Row

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Take 15 minutes and work up to a heavy

  • 5 x Tempo Bench Press 32X1

Then in as few sets as possible

  • 50 x Dumbbell Bench Press @ 20kg per hand

Then for time, inspired by a Rep Werks WOD on Instagram… 25-20-15-10-5 reps of

  • Devil Press @ 12kg per hand
  • Cal Row

Results: Bench 155lbs, missed at 165lbs with only 4 reps. The tempo format made it much more difficult considering that in the past I have hit 175lbs for my 5RM. Dumbbell Bench Press took 4 rounds. Metcon 16:28.