Category Archives: M-W

Metabolic and Weightlifting Movements

Deadlifts, Squat Cleans, Front Squats, Push Press and Run

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Taken from CF Invictus’ Get a Grip partner WOD.

For time do 50 rounds of the following complex

  • 1 x Deadlift @ 95lbs
  • 1 x Squat Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Push Press @ 95lbs

Every time you put the bar down (longer than a touch and go), run 400m.

Results:  34:29.  Broke it for the most part into 5 rounds between runs (7-5-5-5-5-5-5-5-4-4), so came to around 3600m total run.

Push Press, Double Unders and Run

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Crossfit Invictus WOD from June 12, 2018.

Six sets of

  • 2-3 x Push Press

Rest 2 minutes

Then against a 4 minute running clock do AMRAP of

  • 400m Run
  • 50 x Double Unders
  • Max Reps Push Press @ 115lbs

Rest 2 minutes between rounds and do a total of 3 rounds.

Results: For when Push Press 95-115-125-135-145-150.  Metcon 11-11-11 reps… last set got the last rep with 1 second to go.  400m in around 1:45.

Handstand Pushups then Cleans, Shoulder to Overhead, Front Squats and Burpees

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CF Invictus WOD from May 23.

E2MOM for 10 minutes (5 rounds)

  • 3-6 x Deficit Handstand Pushups

Then for total Burpees against a 2 minute running clock do

  • 3 x Hang Clean @ 95lbs
  • 6 x Shoulder to Overhead @ 95lbs
  • 9 x Front Squats @ 95lbs
  • Max Reps Buprees

Rest 2 minutes and repeat for a total of 5 rounds.

Results:  For the HSPU used the 25lbs plates and did 4-6-6-5-4 reps each round.  For the Metcon did 20-18-18-16-14 Burpees per round.

Crossfit Regionals Event 4 then Turkish Getups

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For time do 2 rounds of

  • 10 x Snatches @ 95lbs
  • 12 x Burpees

Then with the clock still running 2 rounds of:

  • 10 x Snatches @ 65lbs
  • 12 x Burpees

Time cap: 9 minutes.

Then do 3 rounds of

  • 2 x Turkish Getups @ 21kg.

Results: For the Metcon I think I scaled the workout perfectly since I finished in 8:41 with a major burpee sprint at the end to get in under the 9 minute time cap.  For the TGUs warmed up with 2 x 10, 16 and 18kg.