Category Archives: Movement Class

Overhead Presses

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Thought my shoulder was good enough to do some overhead squats but just wasn’t there, so switched it up on the fly and ended up with this unplanned workout….

Every 90 seconds for 6 minutes (4 rounds)

  • 5 x Standing Sots Press (snatch grip) with open bar

Then every 3 minutes for 9 minutes work up to a “heavy”

  • 5 x Strict Press

Then every 3 minutes for 9 minutes

  • 10 x Dumbbell Press @ 16kg

Results: For the Strict Press could only manage 110lbs. No metcon since we went for a hike in the mountains….

Front Squats then Thrusters, Box Jumps and Pullups

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Part 1 – Every 3 minutes for 15 minutes

  • 5 x Front Squats

Part 2 – Then every 3 minutes for 9 minutes

  • 10 x Front Squat @ 65% from Part 1

AMRAP in 12 minutes

  • 21 x Sandbag Thrusters @ 19kg
  • 15 x Box Jumps
  • 9 x Pullups

Results: Part 1 – 170lbs. Part 2 – 110lbs. Metcon 4 rounds plus 12 reps.

Bench Press then Ring Pushups, Pullups, Glute Bridges and V-Ups

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Some basic Gymnastics work today with no Metcon.

Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 3 minutes for 9 minutes (3 rounds)

  • 10 x Ring Pushups
  • 3 x Weighted Pullups @ 19kg

Then every 3 minutes for 12 minutes (4 rounds)

  • 10 x Weighted Glute Bridges @ 19kg
  • 5 x Bicycles (L+R=1)
  • 10 x V-Ups

Results: Bench Press 170lbs.

Presses, Cleans and Row

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Every 2 minutes for 6 minutes

Then every 2 minutes for 6 minutes

  • 1 x Power Clean
  • 3 x Jerk Press

Then Crossfit New England’s Double Boat Grace, 6 rounds for time

  • 500 Meter Row
  • 10 x Power Clean and Jerk @ 75% of final weight from above

Rest 1 minute between rounds.

Results: Got up to 125lbs for the Clean and Jerk, so used 95lbs for the metcon…31:22 including rests. First round went out very hot 1:50 row all 10 reps unbroken, probably too much. The rest of the rounds settled into a 2:00-2:06 row and 5-3-2 rep scheme on the C&J. Seemed like a nice pace.