Category Archives: Movement Class

Bodyweight 6 Ways

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Every 2 minutes for 6 minutes (three sets) do

  • 6-8 x Bench Press @ Bodyweight (currently 165lbx/75kg)
  • 6-8 x Strict Pull ups

Then every 2 minutes for 6 minutes do

  • 6-8 x Back Squat@ Bodyweight
  • 6-8 x Strict Toes to Bar

Then every 2 minutes for 6 minutes do

  • 6-8 x Deadlift @ Bodyweight
  • 6-8 x Dips

Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.

Results:  Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).

Double Unders, Dumbbell Deadlift, Dumbbell Front Squat and Handstand Pushups

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Crossfit mainsite WOD from 2013….

For time do

  • 100 Double Unders

Then 5 rounds of

  • 10 x Dumbbell Deadlifts @ 20kg per hand
  • 10 x Dumbbell Front Squats @ 20kg per hand
  • 10 x Handstand Pushups

Then

  • 100 Double Unders

Results:   17:45. Good shoulder workout.  20kg Dumbbells are a lot harder than a 40kg bar (would have probably finished in half the time)!

Cleans then Burpees and KB Swings

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Continuing Atomic Crossfit week… this one is based on their Bridge Over Troubled Water WOD.

Not for time do

  • 5 x Squat Clean @ 65lbs
  • 5 x Squat Clean @ 95lbs
  • 3 x Squat Clean @ 115lbs
  • 2 x Squat Clean @ 125lbs
  • 1.1.1.1.1 x Squat Clean @ 135lbs (rest and reset between singles as needed)

AMRAP in 8 minutes

  • 3 x KB Swings
  • 3 x Burpees
  • 6 x KB Swings
  • 6 x Burpees
  • 9 x KB Swings
  • 9 x Burpees
  • etc.

Keep adding 3 reps until time expires.

Results:  For the metcon did 158 reps (round of 21, did 21 KB swings and 12 burpees).

Shoulder Presses then DB Snatch and T2B

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5 rounds of

  • 5 x Strict Press

Rest 2-3 minutes between each set. After last set, rest 2 minutes then do

  • Max effort Push Press @ 80% of final weight from above

Then for time do Atomic Crossfit’s Swordfish workout… 9-15-21 of

  • Alternating Dumbbell snatch @ 21kg (1 rep is right and left hand)
  • Toes to Bar

Results: For the Presses did 95/110/115/125/130lbs then 10 Push Presses at 105lbs. For the metcon: 8:40.

Handstand Pushups and Pullups, then KB Swings, DUs, Push Press, Thrusters and Rowing

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Every 90 seconds for 15 minutes alternate between

  • Odd 90 seconds – 4-6 x Handstand Pushups (work on full range of motion)
  • Even 90 seconds – 6-8 x Supinated Grip Pullups

Then do 3 rounds for max reps of

  • 60 seconds Kettlebell Swings
  • 60 seconds Double Unders
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Sandbag Thrusters
  • 60 seconds Row
  • Rest 60 seconds

Results:  For the metcon did 134/145/125 reps.