Category Archives: M

Metabolic Conditioning Movement

Presses and Pullups then Misfit Athletics Quarantine Cup “Elton Gone”

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5 rounds of

  • 2 x Strict Press + 3 x Push Press
  • Rest 30 seconds
  • 2 x Weighted Pullups @ 30lbs + 3 x Kipping Pullups (bodyweight)
  • Rest 90 seconds

For time 27-21-15-9 of

  • Thrusters @ 75lbs
  • Burpee Box Jump Overs

Results: Presses 95-115-125-130-135lbs. Metcon 15:15 (brutal).

Front Squats then the Dubai Fitness Championship Workout 1

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Take time to work on Squat and Front Rack mobility.

Every 2 minutes for 20 minutes

  • Set 1 – 5 x Front Squat @ 60%
  • Set 2 – 3 x Front Squat @ 75%
  • Set 3 – 3 x Front Squat @ 80%
  • Set 4 – 2 x Front Squat @ 85%
  • Set 5 – 2 x Front Squat @ 90%
  • Set 6-10 – 1 x Front Squat @ 95%

Then AMRAP in 10 minutes of (taken from Dubai Crossfit Championship Workout 1)

  • Alternating Single DB Devil Press @ 16kg (switch sides each rep)

Results: Front Squat 145-155-165-175-185-205-210-210-210-210lbs. Metcon 92 reps. Broke my dumbbell trying to switch hands too soon :-(. Now it does not do 16kg. I guess it is time for me to move to 18kg.

Core Work then a Barbell Complex and Bike

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4 sets of

  • 1 x V-Up
  • 1 x Single Leg V-Up Left
  • 1 x Single Leg V-Up Right
  • Repeat 5 rounds

Then 5 sets of the following complex, rest as needed between sets

  • 1 x Deadlift
  • 1 x Hang Squat Clean
  • 1 x Front Squat
  • 1 x Push Press / Push Jerk
  • Repeat for 3 rounds

Then for time

  • Bike 1k
  • Rest 3 minutes
  • Bike 2k
  • Rest 3 minutes
  • Bike 3k

Results: Complex 95-115-125-130-135lbs. Squat cleans were good, but need to work on my foot work. Bike 2:30, 5:14, 8:41.