Category Archives: M-W

Metabolic and Weightlifting Movements

Front Squats and T2B plus Power Cleans, Push Press and DUs

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Not for time do 5 sets of:

  • 5 x Front Squats increasing weight per set
  • 5 x Strict Toes to Bar

Based on a workout from Crossfit Invictus. Every 4 minutes, for 32 minutes (8 sets) do:

  • 5 Power Cleans (43kg/95lbs)
  • 10 Shoulder to Overhead (43kg/95 lbs)
  • 25 Double Unders

Results:  For the front squats did 30kg(65lbs), 48kg (85lbs), 52kg(115lbs), 61kg (135lbs), 61kg.  4 minutes was a long time to wait so if you want, you could increase the Double Unders to 50 (original workout was 250m row).  By the end, the 10 push presses were very hard, so be careful shortening it :-).

Pullups and Dips followed by Deadlifts, Burpees and Row

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First solo workout at SRCF, so this one is based on a SRCF workout from April 7…

EMOM for 10 minutes do:

  • 5 x Chest to Bar Pullups
  • 5 x Ring Dips

Then do AMRAP in 12 minutes of:

  • 5 x Deadlift @ 75kg (165lbs)
  • 10 x Burpees over the Bar
  • 200m Row

Results:  5 rounds plus 5 Deadlifts and 8 Burpees.

Inside SRCF

SRCF Feb 22 Workout of Burpees and Snatches

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Scaled version of Swamp Rabbit Crossfit’s workout from 22. February.

AMRAP in 4 minutes of:

  • 30 x Burpees
  • Max reps Snatches @ 30kg

Rest 4 minutes then do AMRAP in 4 minutes of:

  • 20 x Burpees
  • Max reps Snatches @ 40kg

Rest 4 minutes then AMRAP in 4 minutes of:

  • 10 x Burpees
  • Max reps Snatches @ 45kg

Results: Round 1: 23 Snatches. Round 2:  12 Snatches. Round 3:  8 Snatches.   Good combination of Metcon (Round 1 and 2) and strength (Round 3).

Kipping Practice with Front Squats then Cleans, Push Press and DUs

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Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below.  Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar.  So do a set of Front Squats, followed by either Kipping PU or Kipping T2B.  In the next round switch PU or T2B.  Try and focus on efficiency in the kip.

  • 5 @ 40kg
  • 5 @ 50kg
  • 5 @ 60kg
  • 3 @ 70kg
  • 3 @ 70kg
  • 5 @ 60kg
  • 5 @ 50kg
  • 5 @ 40kg

Then do AMRAP in 10 minutes of:

  • 5 x Clean @ 45kg
  • 5 x Push Press @ 45kg
  • 25 x Double Unders

Results: For the AMRAP did exactly 7 rounds.

Toes to Bar and Deadlifts then 4 Tabatas

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Not for time do 3 rounds of:

  • 10 x Toes to Bar
  • 6 x Single Leg Deadlift per Leg @ 43kg

Do 4 tabatas of 4 minutes each (8 x 20 seconds on / 10 seconds rest) for each of the following:

  • Power clean @ 30kg
  • Burpees
  • Push Press @ 30kg
  • Handstand Hold

Results:  Didn’t count.  Only tried to keep the number of reps consistent throughout.