Category Archives: M-W

Metabolic and Weightlifting Movements

Front Squats then DB Curls and Kettlebell Swings

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8 rounds of Front Squats

  • 5 x @ Front Squats 65%
  • 3 x @ Front Squats 75%
  • 3 x @ Front Squats 80%
  • 2 x @ Front Squats 85%
  • 1 x @ Front Squats 90%
  • 1 x @ Front Squats 95%
  • 1 x @ Front Squats 95%+

Then 4 rounds of

  • 4 x Front Squat @ 65% from above

Then for time

  • 50-40-30-20-10 x Dumbbell Curls @ 10kg
  • 10-20-30-40-50 x Kettlebell Swings @ 24kg

Results: Front Squat 135-155-175-185-195-205-215-220lbs/100kg! Added a round to go for the 100kg… Haven’t hit that weight for a long time. Used 145lbs for paart 2. Metcon 19:36.

Pullups then Burpees, Cleans, Presses and Step Ups

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5 round, resting as needed…

  • 3 x Strict Pullups (try to get as high as possible)
  • 3 sets of
    • 6 x Alternating Single Leg Pikee Lift
    • 3 x Pike Lift

Then E2MOM for 6 minutes

  • 5 x Weighted Wide Grip Pullups @ 10kg

Then 4 rounds for time (Inspired by Atomic Crossfit’s Dancer WOD)

  • 12 x Burpees
  • 14 x Alternating Single DB Hang Clean and Press (7 per arm, switch per rep) @ 16kg
  • 16 x Alternating Dual DB Step Ups @ 16kg per hand (8 steps per leg)

Results: Hit the bottom half of my chest on a couple of the pullups, just another couple of inches… Metcon 13:12.

Deadlifts, DUs and Squats

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Take 6 rounds and work up to a heavy single

  • 5 x Deadlift @ 50%
  • 3 x Deadlift @ 65%
  • 3 x Deadlift @ 75%
  • 2 x Deadlift @ 85%
  • 1 x Deadlift @ 90%
  • 1 x Deadlift @ 95%

Then 3 sets of

  • 1 x Deadlift @95%+

Then for time, change weights at end of each set.

  • 100 x Double Unders
  • 35 x Air Squats
  • 30 x Deadlifts @ 165lbs / 55%
  • 75 x Double Unders
  • 35 x Air Squats
  • 20 x Deadlifts @ 185lbs / 60%
  • 50 x Double Unders
  • 35 x Air Squats
  • 10 x Deadlifts @ 225lbs / 75%

Results: This was a nice complementary follow up to yesterday’s bench press workout. Deadlift Part 1 155-185-215-245-265-285lbs. Deadlift Part 2 295lbs/134kg. Metcon 13:45.

Back Squats and Toes to Bar then Kneel Stand, Strict Press and Bent Rows

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4 rounds of

  • 8 x Back Squat @ 80%
  • Rest 30 seconds
  • 6-8 x Strict Toes to Bar
  • Rest 2 minutes

Then using two Kettlebells or Dumbbells, 3 rounds for time

  • 20 x Alternating Front Rack Kneel-Stand @ 14kg per hand
  • 10 x Strict Press
  • 20 x Bent Rows

Then accumulate

  • 50 x Pike Lift Overs (over and back is 1 rep)

Results: Used 185lbs for the Back Squat. Metcon 11:42. Used one of the Kettlebells for the Pike Lifts.

Rowing Lumberjack 20 with Dumbbells

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The standard Lumberjack 20 calls for a 400m run instead of rowing and uses a bar for the Deadlifts and Squats. Since there are only 20 reps, going heavy on the Dumbbells :-)…

For time:

  • 20 x Dumbell Deadlifts @ 20kg per hand
  • Row 400 meters
  • 20 x Kettlebell Swings @ 32kg
  • Row 400 meters
  • 20 x Dumbbell Front Squats @ 20kg per hand
  • Row 400 meters
  • 20 x Burpees
  • Row 400 meters
  • 20 x Dumbbell Push Press @ 20kg per hand
  • Row 400 meters
  • 20 x Box Jumps
  • Row 400 meters
  • 20 x Dumbbell Squat Cleans @ 20kg per hand
  • Row 400 meters

Results: 26:02