Category Archives: M

Metabolic Conditioning Movement

Front Squats then Bike Sprints

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3 rounds

  • 5 x Front Squat @ 85-90% of 6RM from last time

Rest 2 minutes, then 2 rounds, resting 2 minutes between rounds

  • 20 x Kettlebell Goblet Squats @ 32kg

Then the Crossfit New England WOD from Sept 17… 3 rounds for time with a 1:1 work rest ratio (should be a partner WOD where one partner works while the other rests)…

  • Bike 500m
  • Rest 1:1
  • Bike 1000m
  • Rest 1:1
  • Bike 1500m
  • Rest 1:1

Results: Used 170lbs for the Front Squats. Metcon 23:24.

Ring Muscle Ups, Dips and Pullups then Row

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E2MOM for 20 minutes

  • 2 x Ring Muscle Ups
  • 3 x Ring Dips

Then 4 rounds, rest 1 minute between exercises, rest 3 minutes between rounds

  • 5 x Strict Pullup
  • 5 x Wide Grip Pullup
  • 5 x Chin Up (reverse grip pullup)
  • 5 x Narrow Grip Pullup
  • 5 x Commando Pullup Left
  • 5 x Commando Pullup Right

Then accumulate

  • 50 x Straight Arm Cable Pulldowns

Did the third variation in this old video

The Finisher… For total distance, a 30/30 tabata (8 rounds of 30 seconds on / 30 seconds off)

  • Row

Results: All MUs and Pullups done as show. Used 25kg for the cable pulldowns. Row 1141m total. See how the back and lats feel tomorrow.

Pullups, Deadlifts and HSPU then Death by KBS

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Today is the day of max everything…

Cash in with one round of

  • Max Unbroken Strict Pullups

Then take 5 rounds and work up to a heavy

  • 8 x Deadlift

Then 2 sets of

  • Max Unbroken Handstand Pushups
  • Rest 2 minutes between sets

Then for max reps, EMOM until you cannot complete all reps in a round…

  • Round 1 – 5 x Kettlebell Swings @ 32kg
  • Round 2 – 10 x Kettlebell Swings
  • Round 3 – 15 x KBS
  • Etc. adding 5 Kettlebell Swings per round, break as needed

Results: Pullups 15. Deadlifts 185-205-225-240-250lbs/114kg. HSPU 12-8. KBS 5 rounds plus 12 reps – 87 reps total.