Category Archives: Movement Class

Thrusters, Pullups, Split Squats and Rollouts

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Took this workout from CF Invicuts’ WOD from May 20.

3 rounds of

  • 1 x Cluster + 2 x Thrusters

Then 1 round of

  • 30 seconds Row
  • 3 x Strict Pullups
  • 20 seconds Row
  • 3 x Strict Pullups
  • 10 seconds Row
  • 3 x Strict Pullups

Then Fran… 21-15-9 of

  • Thrusters @ 75lbs
  • Pullups

The two rounds of

  • 8 x Split Squats per Leg @16kg Dumbbell per Hand
  • 8 x Barbell Rollouts
  • Rest 60 seconds

Results:  For the Cluster round used 95-115-125lbs.  Fran 5:27. I scaled Fran since the Women’s weight is only 65lbs and most Women Crossfit Athletes can back squat 100+lbs more than me.

Strict Press then DT (scaled)

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 Every 2 minutes for 6 minutes

  • Accumulate 30 seconds L-Sit

Take 15 minutes and work up to a heavy

  • 1 x Strict Press

The 5 rounds for time (scaled version of the DT Hero WOD)

  • 12 x Deadlift @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Jerk/Push Press @ 95lbs

Cash out with 1000m row.

Results:  L-Sit still sucked, used bent knees, need lots of work.  Strict Press 1 x 150lbs.  Metcon 8:47 (was 9:30 last time so big improvement).  Row in 4:37.

Cleans and Pushups then 3 Tabatas

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds

  • 3 x Bench Press

Last 2 rounds

  • Max Unbroken Plyometric Pushups

3 rounds of standard Tabatas (8 rounds 20 seconds work/10 seconds rest)

  • Round 1 – L-Hang
  • Round 2 – Russian Twist @ 12kg
  • Round 3 – Situps

Results:  Erased the results before I recorded them here but think I got up to 205lbs for the Bench Press, 20 and 16 Plyo Pushups.  L-Hang with bent knees.

Back Squats then 2019 Games Online Qualifier Workout #4 (scaled)

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6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

AMRAP in 8 minutes of

  • 45 x Thrusters @ 65lbs
  • 45 x Toes to Bar
  • 45 x Cleans @ 65lbs
  • 45 x Pullups

Results:  Back Squats 170-195-220-195-220-230lbs.  Metcon 107 reps (45 -45-17).  Interesting metcon for the games but not very effective for training since the time is too short to get through the whole set (very few online athletes finished all 180 reps).  I’d modify it into two 8 minute AMRAPs with 25 reps per exercise and a 4 minute break between AMRAPs.  Maybe something to try next week.

Single Leg Deadlifts then 2019 Games Online Qualifier Workout #1 (scaled)

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Start with two 4 round 30/10 Tabatas

  • Round 1 – Side Plank with feet in TRX
  • Round 2 – Side Plank with Weight @ 8kg (T-position)

5 rounds

  • 3 x Single Leg Deadlift Left Leg
  • Rest 30 seconds
  • 3 x Single Leg Deadlift Right Leg
  • Rest 2 minutes

Go heavy for this one since it is only 3 reps.

Then a scaled version of the 2019 Games Qualifier Workout #1.

3 rounds

  • 15 x Deadlifts @ 145lbs (Rx is 
  • 35 x Goblet Squats @ 24kg (Rx is Overhead Squats @ 75lbs)
  • 90 x Double Unders

Results: SL Deadlift 95-115-135-145-150lbs/68kg.  Only have one bar so doing both Deadlifts and Overhead Squats for the metcon did not work, was a very tough workout anyway. Metcon:  16:56.