Category Archives: M-W

Metabolic and Weightlifting Movements

Dumbbell Presses and V-Ups then Run, KB Swings and Push Presses

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Every 2 minutes for 8 minutes do

  • 6 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6 x V-Ups

Then for time do 5 rounds of

  • Run 400m
  • 30 x Kettlebell Swings
  • 20 x Push Press @ 75lbs/34kg

Results:  For the metcon 21:02.

Handstand Pushups and Pullups, then KB Swings, DUs, Push Press, Thrusters and Rowing

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Every 90 seconds for 15 minutes alternate between

  • Odd 90 seconds – 4-6 x Handstand Pushups (work on full range of motion)
  • Even 90 seconds – 6-8 x Supinated Grip Pullups

Then do 3 rounds for max reps of

  • 60 seconds Kettlebell Swings
  • 60 seconds Double Unders
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Sandbag Thrusters
  • 60 seconds Row
  • Rest 60 seconds

Results:  For the metcon did 134/145/125 reps.

Snatches two ways and Double Unders

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Not for time do 5 rounds of

  • 5 x Power Snatch

Another crossfit.com WOD…   For total reps in 12 minutes do the following.

  • 1 minute Double Unders
  • 1 minute Alternating Dumbbell Snatches @ 20kg
  • 2 minute Double Unders
  • 2 minute Alternating Dumbbell Snatches @ 20kg
  • 3 minute Double Unders
  • 3 minute Alternating Dumbbell Snatches @ 20kg

Results:  For the Power Snatch used 95lbs for all sets, just tried to build strength and maintain form.  For the AMRAP did 420 reps.

Pistols then Hang Clean, Push Press, Front Squats and Burpees

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Another good CF Invictus workout…

Take 15 minutes and work on any Gymnastics movement you like.  Work on form, flexibility, strength.  My choice: Pistol Squats plus L-Sits.

Then do 5 rounds of

  •  3 x Hang Clean + Front Squat + Push Press

Start with empty bar then increase weight each round up to the working weight for the next part.

Then against a 2 minute running clock for each round, do 5 rounds of the following for max number of Burpees, resting 2 minutes between rounds:

  • 3 x Hang Cleans
  • 6 x Push Press
  • 9 x Front Squats
  • Max reps Burpees

Results: For the Metcon used 110lbs/50kg…. total burpees – 18/13/15/13/14 = 73.  The two minute rest went by fast, I felt like I was just getting my heart rate and breathing under control and then the next round started.

Toes to Bar and Deadlifts then Box Jumps, Kettlebell Swings and Push Press

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EMOM for 10 minutes do

  • Even minute: 5 x Strict Toes to Bar
  • Odd minute: 5 x Single Leg Deadlifts @ 24kg (per leg)

Then AMRAP in 18 minutes of

  • 21 x Kettlebell Swings @ 24kg
  • 15 x Box Jumps
  • 9 x Push Press @ 110lbs/50kg

Results:  If the first part is too lame do 6-8 of each.  For the metcon exactly 6 rounds (was not lame 🙂 )