Category Archives: M-W

Metabolic and Weightlifting Movements

Kick Throughs, TRX Rows and Dips then Ellen

By | | , , , ,
Comments Off on Kick Throughs, TRX Rows and Dips then Ellen

3 rounds

Then E2MOM for 10 mintues (5 rounds)

  • 8-10 x TRX Rows
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds for time (Crossfit Ellen WOD)

  • 20 x Burpees
  • 21 x Alternating Dumbbell Snatch @ 16kg
  • 12 x Dumbbell Thrusters @ 16kg

Results: For the Kick through I used 20cm parallettes. Couldn’t quite get all 8 reps on the last round of the Rows and Dips. Metcon 11:48.

RFE Split Squats then BJs, DB Power Cleans and DB Push Presses

By | | , , , ,
1 Comment

EMOM for 10 minutes alternate the following (5 rounds on each leg)

  • Odd – 8 x TRX Rear Foot Elevated Split Squats Left @ 16kg per hand
  • Even – 8 x TRX RFE Split Squat Right @ 16kg per hand

Then the Randy Moss WOD from Atomic Crossfit…

AMRAP in 8 minutes of

  • 3-6-9-12… x Dumbbell Push Press @ 16kg per hand
  • 10 x Box Jumps

Rest 5 minutes then AMRAP in 8 minutes of

  • 10 x Dumbbell Hang Power Cleans @ 16kg
  • 3-6-9-12… x Box Jumps

Results: Metcon 6 rounds and 5 rounds plus 19 reps.

Pullups and Pushups then Row, S2OH and Devil Press

By | | , , , ,
Comments Off on Pullups and Pushups then Row, S2OH and Devil Press

EMOM for 20 minutes

  • 2 x Weighted Ring Pullup
  • 3-5 x Weighted Pushup

Then AMRAP in 12 minutes

  • 21 Calorie Row
  • 15 x Dumbbell Strict Press @ 14kg
  • 9 x Devil Press @ 14kg

Results: Used a 10kg weight vest for the pullups and pushups. Metcon 3 rounds plus 10 cal.

Bench Press then Row, Thrusters and HPC

By | | , , ,
Comments Off on Bench Press then Row, Thrusters and HPC

5 rounds, work up to a heavy

  • 3 x Bench Press

Then EMOM for 6 mimutes

  • 8 x Incline Dumbbell Bench Press @ 16kg

Then AMRAP in 5 minutes

  • 12 Calorie Row
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x DB Thrusters @ 16kg

Rest 3 minutes then repeat…

AMRAP in 5 minutes

  • 12 Calorie Row
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x DB Thrusters @ 16kg

Results: Bench 135-165-175-185-190lbs. For the incline bench (since my bench doesn’t incline) placed the stability ball against the wall and sat on the floor with my back to the ball. Metcon – First time, exactly 3 rounds / Second time, 2 rounds plus 13 reps.

Split Squats and Hip Thrusts then Row, KBS and Deadlifts

By | | , , , ,
Comments Off on Split Squats and Hip Thrusts then Row, KBS and Deadlifts

5 rounds of and work up to a heavy

  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Right
  • Rest 30 seconds
  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left
  • Rest 2 minutes

Then 3 rounds, rest 2 minute between round

  • 20 x Weighted Hip Thrusts @ 95lbs

Then, for time, complete both parts

Part 1 –

  • Row 1k

Part 2 – 5 rounds of

  • 20 x Kettlbell Swings @ 24kg
  • 3 x Deadlifts @ 185lbs

Results: Split Squats 65-75-85-105-115lbs. Metcon 11:31.