Category Archives: Movement Class

Back Squats, Pullups and V-Ups then DB Thrusters, Devil Press and Row

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Workout from Friday at CF Interlaken…

5 rounds of

  • 10 x Back Squat
  • 10 x Strict Pullups
  • 20 x Alternating Single Let V-Ups (total, 10 per side)

Then for total Calories Rowed, AMRAP in 12 minutes

  • 8 x DB Thrusters @ 12.5kg
  • 3 x Devil Press
  • 20 x Supermans
  • Row 1 minute
  • Rest 20 seconds

Results: Used 170kg for the Back Squats. Metcon was a team workout with 4 people, so did not keep count.

Bike, Bent Rows and Pushups

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AMRAP in 4 minutes

  • 25 x Barbell Bent Rows @ 98lbs/45kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 20 x Bent Rows @ 110lbs/50kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 15 x Bent Rows @ 120lbs/55kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 10 x Bent Rows @ 135lbs/60kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 5 x Bent Rows @ 145lbs/65kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Results: Approximately… 1km-1km-0.85km-0.8km-0.8km (resistance 18/24).

Fronts Squats and Reverse Lunges then KB Swings, DL, Row and Thrusters

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10 rounds of the following complex

  • 1 x Front Rack Reverse Lunge @ 36kg (l+r=1 rep)
  • 1 x Front Squat @ 36kg
  • Repeat for 3 a total of sets
  • Rest 1 minute

Then AMRAP in 12 minutes

  • 3 x Single Arm Kettlebell Swing @ 20kg
  • 3 x Single Kettlebell Deadlift
  • 3 x Single Kettlebell Row
  • 3 x Single Kettlebell Thruster
  • Repeat with other hand

Results: Front Squats and Lunges were not too hard. Metcon 8 rounds plus 6 reps.

Deadlifts, L-Sits and Lunges

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A mashup of a Crossfit WOD followed by a Street Parking WOD which I think complement each other nicely….

7 rounds of

  • 15 second L-Sit
  • Rest 30 seconds
  • 3 x Heavy Deadlift
  • Rest 1 minute

Then 30 rounds for time of

  • 2 x DB Deadlift @ 18kg per hand
  • 2 x DB Farmer Lunges @ 18kg per hand (r+l=1rep)

Results: Used 255lbs/115kg for the Deadlifts. Metcon 12:35.