Category Archives: M

Metabolic Conditioning Movement

Clean and Press then Run, KBS and Thrusters

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Warm up

  • 30 Second Lat Stretch each Side
  • 30 Second Couch Stretch each Side
  • 30 Second Perfect Stretch each Side
  • 10 x Passthrus
  • 10 x Leg Swings Forward/Back and then Side Each Leg

Then 2 rounds with empty bar

  • 5 x Muscle Clean
  • 5 x Strict Press
  • 5 x Front Squat
  • 5 x Squat Clean

Every 2 minutes for 12 minutes working to a heavy single

  • 1 x Squat Clean and Push Press

Then 5 rounds for time

  • Run 200m
  • 30 x Kettlebell Swings
  • 20 x Thrusters @ Empty Bar

Results:  Clean and Press 115-135-145-155-160-165lbs. Metcon: 19:03.

Back Squats then Wall Balls, Sandbag Thrusters and KBS

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Followed the Crossfit Invictus Performance WOD from July 25, 2019.

Results:  Back Squats 165-185-215-185-185-185lbs.  Metcon 11:56 (3:16, 4:15, 4:31). Subbed Sandbag Thrusters @ 30lbs for the Wallballs.

Deadlifts then KBS, DUs, Reverse Lunges and Step Ups

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Followed the Crossfit Invictus WOD from July 22, 2019.   Did the Deadlifts as prescribed.  Modified the metcon as follows:

For time

  • 100 x Double Unders
  • 75 x Kettlebell Swings @ 24kg
  • 50 x Reverse Lunges @ 20kg per hand (25 lunges per leg)
  • 25 x Step Ups to a 20inch Box @ 20kg per hand

Results:  For the Deadlift 150-185-215-240-220-195lbs.  Metcon 13:40.  Really hard on the forearms.  Got the 100 Double Unders unbroken :-).

Pullups and Handstand Pushups then Run, KBS and Sandbag Thrusters

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EMOM for 12 minutes

  • Even Minute – 3 x Deficit Handstand Pushups with 25lbs plate
  • Odd Minute – 3 x Weighted Pullups @ 30lbs

Then, taken from CF New England WOD from May 13, 3 rounds

  • Run 800m
  • 40 x Kettlebell Swings
  • 40 x Sandbag Thrusters @ 30lbs

Results:  Metcon 26:15.  Running WODs always kill me.  Didn’t expect it to take so long.  800m in 3:36 in the first round, 4:15 in the last.