Category Archives: M-W

Metabolic and Weightlifting Movements

Back Squat then DB Snatch, Burpees and DB Thrusters

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Started going to Crossfit Interlaken on Fridays when we have no plans to go anywhere. Today’s workout was…

5 rounds, increase weight per round for a 1RM…

  • 8-5-5-3-1 x Back Squat

Between each round 30 second Handstand Hold.

Then for time, the Ellen benchmark WOD.

  • 20 x Burpees
  • 20 x Alternating Dumbbell Snatches ( Rx is 21 but then one arm gets one extra Rep, so we modified)
  • 12 x Dumbbell Thrusters

Results: Got up to 105kg on the Back Squat. Used 17.5kg for Ellen (1 DB for the Snatch, 2 DBs for the Thruster) 11:45.

Weighted Pullups and Dips then Bike and Back Squat

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Take 15 minutes and accumulate

  • 60 seconds Free Standing Handstand

EMOM for 16 minutes alternate (8 rounds of each)

  • 2-3 x Weighted Narrow Grip Chinups @ 10kg
  • 4-5 x Weighted Dips @ 10kg

Then 2 rounds of

  • 8 x Wide Grip Pullups

Then for max Back Squats, every 5 minutes for 20 minutes (4 rounds)

  • Bike 1000m
  • Max Back Squats @ Bodyweight (split up as needed until 5 minutes are complete)

Results: Handstands still a WIP. Metcon used 155lbs for the Back Squats and got 78 reps total, 20-20-18-20 reps per round split into two sets in each round (e.g. 10 reps-rest-10 reps).

Handstand Work then Row, DB Front Squats and DB Push Press

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Take 15 minutes and work on Handstands…

  • Frog Stand (bent arms)
  • Crane Pose (straight arms)
  • Wall Walk to Wall Facing Pushup
  • Tucked Floating Frog/Crane Pose (raise legs off knees and hold unsupported)

Then for time 50-40-30-20-10 ( 5 rounds ) of

  • Calorie Row
  • DB Front Squat @ 16kg per hand
  • DB Push Press @ 16kg per hand

Results: Wrists not flexible enough for Crane Pose so need to work on the that. Metcon 30:18.