Category Archives: M-W

Metabolic and Weightlifting Movements

Deadlifts then “Christine”

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Not for time do 6 sets of deadlifts increasing weight each set

  • Set 1 – x 5 reps
  • Set 2 – x 5 reps
  • Set 3 – x 3 reps
  • Set 4 – x 3 reps
  • Set 5 – x 2 reps
  • Set 6 – x 2 reps @ 80% of max

Rest as needed between sets.

Then do “Christine” three rounds for time of:

  • Row 500 Meters
  • 12 Deadlifts @ Bodyweight
  • 21 Box Jumps

Results:  80% is 240lbs/110kg so stopped there.  Bodyweight is around 72kg.  Did the metcon in 13:58.

Front Squats, Handstand Hold, L-Sits then Push Presses, Lunges and Burpees

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Every 2 minutes for 18 minutes do

  • 6 – 8 x Front Squat @ 75% of max
  • 30 Second Handstand Hold
  • 15 Second L-Sit (accumulated)

Then do AMRAP in 10 minutes of

  • 10 x Push Presses (65lbs)
  • 10 x Alternating Overhead Reverse Lunges (65lbs)
  • 10 x Burpees Over the Barbell

Results:  I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.

Power Cleans and Double Unders

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I have been relying on CrossFit Invictus for WODs lately.  Here is another one which seemed to fit well into my routine.

Take 15-20 minutes to build to today’s 1-RM Power Clean.

Then for time:

  • 10 x Power Cleans
  • 100 x Double-Unders
  • 8 x Power Cleans
  • 80 x Double-Unders
  • 6 x Power Cleans
  • 60 x Double-Unders
  • 4 x Power Cleans
  • 40 x Double-Unders
  • 2 x Power Cleans
  • 20 x Double-Unders

Results:  For the 1RM got up to 170lbs/77kg (5 x 65lbs, 5 x 95, 5 x 115, 3 x 135, 3 x 155, 1 x 165, 1 x 170).  For the metcon, used 135lbs/61kg and finished in 12:53.

 

Pistols, Kettlebell Swings and Double Unders

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Taken from CFI workout from December 15.  Just as it is, this is a 40 minute workout :-).

Three or Five sets for max reps of:

  • 60 seconds of Pistols(Left)
  • 60 seconds of Pistols(Right)
  • Rest 60 seconds
  • 60 seconds of Kettlebell Swings (24kg)
  • Rest 60 seconds
  • 60 seconds of Double Unders
  • Rest 60 seconds

Results:  Was short on time so only did 3 rounds.  Ended up with 367 reps.

Clean and Front Squats then Squat Cleans and Burpees

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Take 20 minutes to work up to the weight you will use for the next round.  Stretch and roll as needed between rounds.

  • 1.1.1.1.1 x Power Cleans (pause 10 seconds to reset between reps)
  • 1.1.1.1.1 x Pause Front Squat (hold 3 seconds at bottom of squat)

Then AMRAP in 10 minutes of:

  • 5 x Squat Clean
  • 5 x Bar Hop Burpees

Results:  For the AMRAP 7 rounds @ 95lbs.