Category Archives: Movement Class

Beep Test then Deadlifts

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Starting with the Bergeron Beep Test. EMOM for as long as possible

  • 7 x Thrusters @ 75lbs
  • 7 x Pullups
  • 7 x Burpees

Then take 20 minutes and work up to a 1 RM Deadflit

  • 5 x @ 50%
  • 3 x @ 60%
  • 2 x @ 70%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95-100%
  • 1 x @ 100%

Then every 3 minutes for 9 minutes

  • 15 x Touch and Go @ 50% from above

Results: Last time I did the Beep Test completed only 2 rounds plus 20 reps. This time 3 rounds plus 20 reps, no rest between sets, just enough time to move from Burpees to Thrusters. Deadlift 295lbs/134kg (165-185-205-225-245-265-275-285-295lbs). Last part used 155lbs.

Overhead Press then Thrusters, Pullups and Burpees

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Take 15 minutes to work up to

  • 5 x Strict Press

Then every 2 minutes for 8 minutes

  • 10 x Strict Dumbbell Press @ 14kg

Then the Bergeron Freddy Kruger WOD, for time 21-15-9 of

  • Kettlebell Swings @ 32kg
  • Burpees

Results: Presses 120lbs (110lbs last time). Dumbbell Presses went OK…probably could do 16kg next time. Metcon 4:12 (used standard Russian, not Crossfit swings).

Snatch Practice then Muscle Ups and Plate Walks

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5 rounds

Then 5 rounds, focus on form, rest as needed.

  • 3 x Bar Muscle Ups
  • 5 x Plate Walks

Cash out

  • Row 1500m

Results: Muscle Ups were sloppy but still work. Row in 5:57 (ca. 2:00/500m pace).