Category Archives: M-W

Metabolic and Weightlifting Movements

Front Squats

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Front Squats

  • 5 x @ 50%
  • 5 x @ 60%
  • 3 x @ 70%
  • 2 x @ 80%
  • 2 x @ 90%

Then a shortened version of the CF Invictus WOD from August 6, 2019.  Every 4 minutes for 12 minutes

  • Run 800m
  • 8 x Shoulder to Overhead

Results:Front Squats @ 115-135-155-185-205lbs. Fro the Metcon, used 50kg/110lbs for all rounds. Finished with 1:10-1:30 rest for each round. Happy with my run times: 1:42/1:39/1:39/1:41.

Cleans then G2OH, Front Squats and Burpees

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After warmup, take 10-15 minutes to work on L-Sit progressions.  Single\Double Leg Pike Lift with or without parallelettes.

Did the Crossfit Invictus Performance WOD from July 29, 2019.

Results:  Part A – Hang Clean + Clean 95-105-110-115-120-125-130-135lbs.  Part B – 2 rounds plus 9 reps. Used 115lbs for the G2OH and FS, subbed Burpees over the Bar for the BJO.

Presses then Row and Dumbbell Clean and Jerk

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Based on the Crossfit Invictus WOD from July 23, 2019.

E2M for 6 minutes

  • 3 x Strict Press

E2M for 6 minutes

  • 2 x Push Press

E2M for 8 minutes

  • 1 x Split Jerk

Then E5M for 15 minutes

  • Row 500m
  • 20 x Single Arm Dumbbell Hang Clean and Jerk (10 per Arm) @ 20kg

Results:  Strict Press 115-125, Push Press 125-135-140, Split Jerk 145-150-155-160lbs.  Metcon 3:20 (1:52 row), 3:40 (2:02 row), 3:58 (2:06 row).

Single Leg Deadlifts then 2019 Games Online Qualifier Workout #1 (scaled)

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Start with two 4 round 30/10 Tabatas

  • Round 1 – Side Plank with feet in TRX
  • Round 2 – Side Plank with Weight @ 8kg (T-position)

5 rounds

  • 3 x Single Leg Deadlift Left Leg
  • Rest 30 seconds
  • 3 x Single Leg Deadlift Right Leg
  • Rest 2 minutes

Go heavy for this one since it is only 3 reps.

Then a scaled version of the 2019 Games Qualifier Workout #1.

3 rounds

  • 15 x Deadlifts @ 145lbs (Rx is 
  • 35 x Goblet Squats @ 24kg (Rx is Overhead Squats @ 75lbs)
  • 90 x Double Unders

Results: SL Deadlift 95-115-135-145-150lbs/68kg.  Only have one bar so doing both Deadlifts and Overhead Squats for the metcon did not work, was a very tough workout anyway. Metcon:  16:56.