Category Archives: M-W

Metabolic and Weightlifting Movements

Core Work then 300 Kettlebell Swings and some Deadlift

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3 rounds

  • 10 x Pike Lift over Medicine Ball (r+l=1 rep)
  • 15 x Straight Leg Situps
  • 25 x Mountain Climbers with Hands on Medicine Ball (r+l=1 rep)

Then 3 rounds for time

  • 10 x Kettlebell Swings @ 24kg
  • 3 x Deadlift @ 255lbs/115kg
  • 15 x Kettlebell Swings
  • 3 x Deadlift
  • 25 x Kettlebell Swings
  • 3 x Deadlift
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Metcon 7:12-9:36-10:05. Purposely chose a heavy Deadlift weight due to low reps. Reset between each lift with 5 second pause to try not to break form. Other options which I used instead of Deadlifts in the past, were Dips, Body Weight Bench Press or Handstand Pushups, but then I did 5 rounds.

Cleans and Burpees

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Based on the BoxProgramming Open Prep 22.3 on Instagram…

For time 6-9-12-9-6 reps of

  • Hang Squat Cleans @ 95lbs
  • Burpees

Then every 2 minutes for 6 minutes work up to a heavy

  • 1 x Squat Clean

Then accumulate

  • 30 second L-Sit

Then accumulate

  • 15 x L-Sit Pullups

Results: Metcon 8:01. Squat Cleans 135-155-165lbs. Broke L-Sits into 10 second blocks from low, 10cm paralletes. Broke Pullups into sets of 2-4.

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.