Category Archives: Movement Class

Back Squats and Dips then Row Sprints

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5 sets of

  • 3 x Back Squat (increase weight per round)
  • Rest 30 seconds
  • 3 x Weighted Bar Dips @ 8kg
  • Rest 2 minutes

Then every 3 minutes for 24 minutes (8 rounds)

  • 8 x Back Squats @ 50% of above max weight
  • 8 x Bar Dips

Then 4 rounds for time of

  • Row 250m
  • Rest 1 minute

Rest 4 minutes then repeat for one more set (total of 2000m rowing)

Results: Back Squat 215lbs. Used 110lbs/50kg for the second part. Metcon Round 1 – 7:01 (3:57 total for 1000m @ damper setting 8). Round 2 – 7:20 (4:31 total for 1000m @ damper setting 7).

Cleans and Presses then Knee Tucks and Bicycles

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Spend some time focusing on the Burgener Warmup with a Clean grip.

Then every 3 minutes for 18 minutes

  • 2 x Hang Power Clean
  • 1 x Power Clean
  • 2 x Strict Press
  • 1 x Push Press

Then every 3 minutes for 9 minutes

  • 10 x Clean and Press (take a 1-2 second pause between reps to refocus on form)

Then 3 sets of

  • 3 x Bicycles (L+R=1 rep)
  • 3 x Knee Tucks
  • Immediately repeat for 3 rounds

Rest as needed between sets.

Results: Part 1 – 130lbs (barely got my elbows under the bar for the final hang clean). Part 2 – 95lbs. Very happy with this version of clean and press. The 10 reps are challenging, but given the 3 minute time to complete them you can focus on proper form for each individual rep. Had about 90 seconds to rest between sets.

Belated 12 Days WOD

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For time, CF Invictus version of the 12 Days of Christmas WOD (compare to last year)

  • 25 x Double Unders
  • 2 x Power Clean @ 95lbs
  • 3 x Ring Dips
  • 4 x Dumbbell Ground to Overhead
  • 5 x Burpees
  • 6 x Toes to Bar
  • 7 x Pushups
  • 8 x Box Jumps
  • 9 x Kettlebell Swings @ 32kg
  • 10 x Pullups
  • 11 x Front Squats @ 95lbs
  • 12 x Shoulder to Overhead @ 95lbs

Results: 35:58 (32:25 last year… gettin’ old I guess 🙂 )

Bench Press and Pushups then Thrusters and Burpees

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Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Plyo Plate Pushups with 20kg Plates

Then the Misfit Athletics Instagram WOD from December 9.

Every 5 minutes for 20 minutes, score time to complete each set…

  • 3 x Weighted Strict Pullups @ 8kg
  • 6 x Thrusters @ 95lbs
  • 12 x Bar Facing Burpees

Results: Bench Press 175lbs (compare to December 9). Metcon 1:22-1:15-1:25-1:15. Treated this as 4 individual short workouts… As fast as possible while maintaining good form.