Category Archives: Movement Class

Front Squats and Presses then Thrusters and Rows

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Do three rounds of the following, concentrate on form:

  • 5 x Front Squats @ 43kg
  • 5 x Strict Press @ 43kg

Then for time do 21-15-9 of:

  • Thrusters @ 30kg
  • TRX Rows

Then EMOM for 10 minutes do:

  • Odd Minute – 5 x Barbell Rollouts
  • Even Minute – 10 x TRX Knee Tucks

Results:  Did the AMRAP in 5:25.

Reverse Lunges and Toes to Bar then 50 Burpees :-)

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Spend 15 minutes working on overhead squats.

Every 2 minutes for 24 minutes (12 sets):

  • 3 x Overhead Reverse Lunges per leg @ 43kg
  • 5 x Toes to Bar

Cash out: 50 x Burpees for time.

Results:  Working on the overhead squats, I got up to two rounds of 5 @ 30kg.  For the burpees did all 50 unbroken in 2:45.

Strict Press then Pullups, Burpees and S2OH

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Taken from Atomic Crossfit’s workout from today.

Every 3 minutes for 15 minutes do:

  • 5 x Strict Press @ 50kg

Then AMRAP in 12 minutes of:

  • 10 x Burpees
  • 20 x TRX Rows
  • 30 x Shoulder to Overhead @ 30kg

Then do 4 rounds of 20 second work / 40 second rest of:

  • Handstand Hold

Results: 2 rounds plus 10 Burpees, 20 Rows, 20 S2OH (push press).