Category Archives: M-W

Metabolic and Weightlifting Movements

Strict Press then Wall Balls and Deadlifts

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From a Ketllebell Kings Instagram post, using a single 8kg Kettlebell, 2 rounds of

  • 1 minute Slow Mountain Climbers
  • 1 Minute Weighted Situp with Twist
  • 1 Minute Weighted V-Up
  • 1 Minute Weighted Flutter Kicks
  • 1 Minute Rest

Watch the link for a demo of the movements.

Then 4 rounds of

  • 6 x Strict Press @ 75% of 3RM
  • Rest 2 minutes

Then an old classic format… for time

  • 100 x Wall Balls @ 10kg or Sandbag Thrusters @ 20kg
  • EMOM Stop and do 3 x Deadlift @ 220lbs/100kg

Results: Used 110lbs for the Presses. Metcon 7:57.

G2OH, Reverse Lunge and Row

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Continuing my quest for the 30 second L-Sit…3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then AMRAP in 20 minutes

  • 10 x Sandbag Ground to Overhead @ 20kg sandbag
  • 15 x Sandbag Reverse Lunge @ 20kg Left Leg step back/Sandbag on Right Shoulder
  • 15 x Sandbag Reverse Lunge @ 20kg Right Leg, Left Shoulder
  • 25 Calorie Row

Results: 4 rounds plus 25 reps. Try and start with your weaker leg for the lunges. That way, if you end up only getting half done, that leg gets the extra reps.

L-Sits and Deadlifts then a Kettlebell EMOM

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3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then 5 rounds

  • 12 x Deadlift @ 1.5 x Bodyweight
  • 6 x Deadlift @ 1.6 x Bodyweight
  • 6 x Deadlift @ 1.6 x Bodyweight
  • 4 x Deadlift @ 1.7 x Bodyweight
  • 4 x Deadlift @ 1.7 x Bodyweight

Then EMOM for 12 minutes alternate through the the following

Even minutes

  • 3 x Kettlebell Deadlift @ 32kg
  • 3 x Deadstop Kettlebell Swing @32kg
  • Repeat 1x (2 sets total)

Odd minutes

  • 8 x Goblet Squats @ 32kg

Results: Used 230-245-260lbs for the Deadlifts. First time doing 32kg Goblet Squats… surprised I could get the KB up and was able to complete all 6 rounds.

Front and Zombie Squats then Row, Power Clean and Push Press

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5 rounds

  • 4 x Front Squat @ 90% of 2RM

Then 3 rounds

  • 8 x Zombie Squats @ 50% of above weight

Then, inspired by ‘Moves for Tito’ tribute WOD from WodWell Crossfit, AMRAP in 20 minutes of

  • Row 500m
  • 5 x Power Clean @ 50% of 1RM
  • 10 x Push Press
  • Row 500m
  • 8 x Power Clean
  • 10 x Push Press
  • Row 500m
  • 11 x Power Clean
  • 10 x Push Press
  • etc. continuing same pattern adding 3 x Power Cleans per round

Results: Used 185lbs for Front Squats, 95lbs for Zombie Squats. Metcon used 80lbs and got 4 rounds plus 500m Row and 10 Cleans.