Category Archives: M-W

Metabolic and Weightlifting Movements

Split Squats then Reverse Lunges, Atomic Pushups and DB Cleans

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5 rounds of

  • 6-8 x Split Squats with Bar in Front Rack per Leg (rest 45 seconds between legs)

Increase weight each round. Rest 90 seconds between rounds.

Then 5 rounds for time

  • 20 (10/10) x Overhead Reverse Lunges with 45lbs/20kg plate
  • 10 x Atomic Pushups
  • 10 x Dumbbell Cleans @ 14kg per hand

Results:  Split Squats 45-65-75-80-95lbs.  Metcon in 16:36

Christine then Dealifts, Box Jumps and Planks

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A good fit from CF Invictus for what I wanted to do today (WOD from March 30, 2018)

Christine – 3 rounds for time

  • 500m Row
  • 12 x Deadlift @ Bodyweight
  • 21 x Box Jumps @ 24 inches

Then 3 rounds of

  • 6-8 x Single Leg Deadlift
  • Rest 60 seconds
  • 6-8 x Glute Bridge
  • Rest 60 seconds
  • 45 second side plank each side
  • Rest 60 seconds

Results:  For Christine 14:18.  Not bad compared to last time where I did Christine in 13:58 and this time it was after just one week back from a 2 week vacation.  Compare to workout from January 30, 2017.   For the deadlift used a 95lbs/45kg barbell.  For the glut bridge used a 45lbs plate on my torso since the 95lbs barbell didn’t really work for me.

Toes to Bar and Waiter Carry then Crossfit Open WOD 18.5

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3 rounds of

  • 5 x Strict Toes to Bar
  • 50ft/15m Kettlebell Waiter Carry @ 24kg Left Hand
  • 50ft/15m Kettlebell Waiter Carry @ 24kg Right Hand
  • Rest 1 minute

AMRAP in 7 minutes of

  • 3 x Thrusters @ 100lbs
  • 3 x Chest to Bar Pullups
  • 6 x Thrusters
  • 6 x C2B Pullups
  • 9 x Thrusters
  • 9 x C2B Pullups
  • etc. adding 3 reps per round until the 20 minutes are up.

Results: Chose to do the Rx version of this WOD.  Thrusters were easier than I thought they would be.  Ended up with 60 reps (completed round of 12 – 2697th place overall for Rx 50-54 year olds :)).

Crossfit Open WOD 18.2

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In 12 minutes complete the following

Part A: For time do an ascending ladder 1-2-3-4…8-9-10 of

  • Dumbbell Squats @ 20kg (Rx is 22.5kg)
  • Bar Facing Burpees

Then in the remaining time

  • 1 RM Cleans

Results:  Part A completed in 9:30.  Part B 155lbs.  Here it is in 5x speed… turns out I still can’t count so I ended up doing 7 squats for round 6 and 6 for round 7 and some other mistakes.  I think it came to a total of 112 reps :-P.