Category Archives: M-W

Metabolic and Weightlifting Movements

Pike Lifts, Deadlifts and Box Jumps

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4 rounds of 30 seconds work/30 seconds rest

  • Pike Lift Hold

5 rounds

  • 8 x Single Leg Deadlift @ 32kg Right
  • Rest 30 seconds
  • 8 x Single Leg Deadlift @ 32kg Left
  • Rest 60 seconds

Then 10 rounds for time

  • 10 x No Touch Deadlift @ 165lbs/75kg (stop just below the knee)
  • 10 x Box Jump
  • Rest 40 seconds

Results: Metcon 15:01 including rests. Low Deadlift weight meant I could do all rounds unbroken… worked out well.

Strict Press then Push Press, Front Squat and Row

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CF New England’s “The Great Outdoors” WOD.

Take 5 rounds

  • 5 x Strict Press @ 70-75%

Then for time

  • 10 x Push Press @ 90% of weight from above
  • 10 x Front Squat
  • 150m Row
  • 9 x Push Press
  • 9 x Front Squat
  • 150m Row
  • …
  • 1 x Push Press
  • 1 x Front Squat
  • 150m Row

Results: Used 105lbs for the Strict Press. Used 95lbs for the Metcon. 16:36

Bench Press, Pullups, Pulldowns and Row

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5 rounds of

  • 6 x Bench Press @ 70-75% of 1RM
  • Rest 30 seconds
  • 6-8 x Strict Pullups
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Narrow Grip (shoulder width) Cable Pulldowns @ 80lbs

Then for time 2022 CF Games Virtual Workout 1, scaled

  • Row 500m
  • 30 x Bench Press @ 125lbs
  • Row 1000m
  • 20 x Bench Press
  • Row 2000m
  • 10 x Bench Press

Results: Used 150lbs for the Bench Press. Pullups 8-8-8-8-7. Metcon 23:13.

Front Squats then Double Unders, Lunges and Clusters

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6 rounds of

  • 2 x Slow Eccentric Front Squats @ 75-80% (31×3)
  • Rest 2 minutes

Then for time (Abbreviated Street Parking Fenrir Vault WOD – RX is 4 x Cluster/Lunge Combo each round)

  • 5 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • 10 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • 15 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • …
  • 50 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs

Results: Used 165lbs for the front squats. Metcon 10:45.