Category Archives: Movement Class

MisFit Athletics Quarantine Cup “Buns and Roses”

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3 Rounds for time (Taken from MisFit Athletics’ Quarantine Cup WOD “Buns and Roses”)

  • 12 x Hang Power Clean @ 75lbs
  • 12 x Front Squats @ 75lbs
  • 25ft (or 9 reps) Front Rack Lunge @ 75lbs
  • 8 x Hang Power Snatch @ 75lbs
  • 8 x OH Squats @ 75lbs
  • 25ft (or 9 reps) OH Walking Lunge @ 75lbs

Results: Used the ladies weight for this WOD (mens is 115lbs). For the 25ft lunge, I measured before hand and it ended up at 9 reps, so just did forward lunges instead. 16:46.

TGUs and KtC then T2B, Ring Dips, Pullups and Burpees

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Take 15 minutes for handstand practice (getting to be a routine).

Then 2 rounds

  • 3 x Turkish Getups per Side
  • 3 x Skin the Cat

Then 21-15-9 of

  • Toes to Bar
  • Ring Dips

Rest 2 minutes then 21-15-9 of

  • Kettlebell Swings @ 32kg
  • Burpees

Results: Handstands continue to improve. Used 14kg then 16kg for the TGUs. Metcon 1 – 4:59. Metcon 2 – 5:19.

Cleans then Russian Twists and TRX Knee Tucks

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Spent time working on my Clean skills after watching this Instagram post.

Then 3 rounds of the following complex

  • 3 x Hang Squat Clean
  • 3 x Squat Clean

Then 5 rounds of

  • 1.1.1 x Squat Clean, pause and reset between reps

Then two 4 minute, 20/10 Tabatas, rest as needed between.

  • Tabata 1 – Russian Twist @ 14kg
  • Tabata 2 – TRX Knee Tucks

Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.

Front Squats then the Dubai Fitness Championship Workout 1

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Take time to work on Squat and Front Rack mobility.

Every 2 minutes for 20 minutes

  • Set 1 – 5 x Front Squat @ 60%
  • Set 2 – 3 x Front Squat @ 75%
  • Set 3 – 3 x Front Squat @ 80%
  • Set 4 – 2 x Front Squat @ 85%
  • Set 5 – 2 x Front Squat @ 90%
  • Set 6-10 – 1 x Front Squat @ 95%

Then AMRAP in 10 minutes of (taken from Dubai Crossfit Championship Workout 1)

  • Alternating Single DB Devil Press @ 16kg (switch sides each rep)

Results: Front Squat 145-155-165-175-185-205-210-210-210-210lbs. Metcon 92 reps. Broke my dumbbell trying to switch hands too soon :-(. Now it does not do 16kg. I guess it is time for me to move to 18kg.