Category Archives: Movement Class

Turkish Getups, Farmers Carry and Handstand Hold then Strict Press

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2 rounds, resting as needed between rounds

  • 2 x Turkish Getups per Side
  • 30m Single Arm Farmers Carry @ 24kg each arm (total 60m)
  • 30 second Handstand Hold

Then 5 rounds of

  • 10 x Strict Press

The goal is to pick weights so you can go unbroken.  Rest 2-3 minutes between rounds.  Then using the heaviest weight from the last round do 2 rounds of

  • Max effort Strict Press

Also resting 2-3 minutes between rounds.

Results:  Turkish Getups used 18 and 20kg.  Strict press 65-75-80-95-100lbs then max effort 8 and 8 reps.

Back Sqats and Pullups then Squats, DB Cleans, Pullups and Double Unders

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5 rounds

  • 6 x Back Squats
  • Rest 30 Seconds
  • 3 x Ring Pullups (with false grip if possible)
  • Rest 90 seconds

3 rounds for time

  • 21 x Goblet Squats @ 16kg
  • 15 x Dumbbell Ground to Overhead @ 16kg per hand
  • 9 x Pullups
  • 40 x Double Unders

Results. Back Squat 115-135-155-170-195.  Metcon 11:26 (I originally thought 6 rounds would be good, but dropped it to 3 when I felt how hard it was… keep going if you feel it is too easy 🙂 ).

ACF Crazy Nights

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Taken from Atomic Crossfit’s Crazy Nights WOD.

Starting with an empty bar, warm up with 3 rounds of

  • 3 x Hang Power Clean
  • 3 x Pause Front Squats ( 2 second pause at bottom)
  • 3 x Squat Cleans

Then every 90 seconds for 15 minutes (10 rounds) complete:

  • 1 x Hang Squat Clean
  • 1 x Squat Clean
  • 1 x Jerk

Work up to a heavy set.

Take 5 minutes to warm up deadlifts, then AMRAP in 8 minutes:

  • 8 x Deadlifts (185/125)
  • 8 x Bar Hop Burpees
  • 8 x T2B

Results: For warm up did 45-65-80lbs.  Then 95-105-115-120-125-130-135-140-145-150lbs.  Metcon 4 rounds plus 2 reps.

Bench Press then Reverse Lunges, DB Snatch and Dips

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Warm up with 2 rounds of

  • 8 x Dumbbell Bench Press @ 21kg each hand

Then every 2 minutes for 10 minutes (go heavy if you have a spotter or cage with safety bars)

  • 3 x Bench Press

Rest 2-3 minutes then every 3 minutes for 6 minutes (2 rounds)

  • Max reps Unbroken Dumbbell Bench Press @ 21kg each hand

Then for time

  • 30 x Front Rack Reverse Lunge @ 110lbs/50kg
  • 30 x Dumbbell Snatch @ 21kg
  • 30 x Dips

Results:  For the bench press, planned to do 3 reps per round but was overly ambitious so ended up doing 3-3-3-2-1 reps @ 145-165-185-205-210lbs. Dumbbell BP 22 and 16 reps.  Metcon in 6:54.

HSPU and T2B then V-Ups, Burpees, Thrusters and Rowing

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Every 90 seconds for 18 minutes

  • Even – 4 – 6 x Handstand Pushups
  • Odd – 6 – 8 x Strict Toes to Bar

Then 4 x 20/10 tabatas (4 minutes/8 rounds each tabata), rest 2 minutes between tabatas:

  • Tabata 1 – V-Ups
  • Tabata 2 – Sandbag Thrusters @ 30lbs
  • Tabata 3 – Burpees
  • Tabata 4 – Row

Stick to one exercise per 4 minute tabata, then switch to the next for the next 4 mintue tabata, etc.

Results:  Forgot to count the tabatas, generally tried to keep rep count constant per round.  Worked good for all but the V-Ups, started with 9 reps and ended with 6.  Thrusters kept to a steady 8 reps.  Burpees 6.  Rowed total of 20 calories or so.