Category Archives: M

Metabolic Conditioning Movement

Clean, Squat and Strict Press Complex then Clusters

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Take 20 minutes or so to do 5 sets of the following complex:

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press

Increase weight each set to the working weight for the next part.

Then, every 3 minutes for 15 minutes (5 sets) do the following:

  • Set1 – 3 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set2 – 4 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set3 – 5 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set4 – 6 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set5 – 7 x Clusters (Squat Clean Thruster) @ 80% weight from above

Results:  Got up to 135lbs/63kg in the first part so for the second part used 110lbs/50kg.

Front Squats then Thrusters, Burpees and RRows

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Not for time do 5 sets of:

  • 3 x Pause Front Squats (Stop for a 3 second pause at the bottom of the squat.  The idea is to focus on form at the bottom; elbows up, core tight.)

Increase weight each round working up to the weight for the next part (so don’t try and get to a 3 rep max).

Then two sets of the following, rest 3 minutes between sets:

  • 8 x Front Squats @ final weight from above

Then do AMRAP in 12 minutes of:

  • 10 x Burpees over the Barbell
  • 15 x  Thrusters @ 75lbs
  • 20 x Renegade Rows @ 14kg

Results:  For the Front Squats did 65, 95, 115, 125, 135lbs.  For the AMRAP did 3 rounds plus 10 Burpees, 15  Thrusters, 10 RRows.   75lbs Thrusters is a killer weight, heavy enough to be hard but not too heavy that I couldn’t do the first round unbroken.

Weighted Pullups and Pushups then Death by Thrusters

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Every 2 minutes 10 minutes do:

  • 3 x Weighted Pullup @ 15kg
  • 5 x Plate Pushups

Not for time do 3 rounds of 5  Thursters, starting with an empty bar and increasing weight to your working weight for the next part.

With a continuously running clock do “Death by Thrusters”:

  • 1 x Thruster the first minute
  • 2 x Thrusters the second minute
  • 3 x Thrusters the third minute
  • etc. until you cannot complete the required number of reps in the given minute

Results:  For the warm up started with the empty bar and then did 5 x 65lbs and 5 x 95lbs.  Then for the metcon used 95lbs/43kg.  Completed 9 rounds plus 7 reps (52 reps total).

Lower Body Vacation Workout

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So, following on to my last post, as a second workout, to keep in shape while on vacation here is the lower body version.  Could also swap Back Squats for Deadlifts.

Not for time do 3 rounds of Deadlift with the following rep scheme:

  • 5 x @ 185lbs/85kg
  • 3 x @ 205lbs/93kg
  • Max Reps @ 225lbs/102kg

Then for time do:

  • Row 2k
  • 50 x Box Jumps
  • 50 x Kettlebell Swings @ 24kg
  • 50 x Air Squats

Results:   For the max reps DL did 6 reps. Metcon in 17:00 (50 Air Squats are way easier than 50 pushups)

Back Squats, then KB Swings, Burpees, Rowing and BJ Overs

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Taken from Crossfit321 in Brunswick, ME.

Every 2 minutes for 10 minutes (5 rounds), do:

5 x Back Squats @ 185lbs / 85kg

Then for time do 21-15-9 of:

  • Kettle Bell Swings @ 24kg
  • Burpees

Rest 5 minutes, then for time do 21-15-9 of:

  • Row for Calories
  • Box Jump-overs 24/20

Results:  For the first part 3:51, for the second part 5:31.