Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Run, Pullups, Pushups and Air Squats

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For time (Murph Hero WOD)

  • Run 1600m/1 mile
  • 100 Pullups
  • 200 Pushups
  • 300 Air Squats
  • Run 1600m

Partition the Pullups, Pushups and Squats as desired. For example 20 rounds of

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Partitioned as shown. 38:07. First 1600m 7:32, second 8:28.

Pullups and Pike Press then Dubai Crossfit Championship Workout 3

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3 rounds of pike lifts.

  • 3 x Pike Singe Leg Lift (R+L = 1 Rep)
  • 3 x Pike Dual Leg Lift Over a Kettlebell (Over and back = 1 Rep)

4 rounds

  • 3 x L-Sit Ring Pullups
  • 10 x TRX Pike Press

12 rounds for time – time cap 15 minutes (2020 Dubai Crossfit Championship Workout 3)

  • 5 x Handstand Pushups
  • 10 x Hang Dumbbell Snatch @ 20kg (do all 10 reps on the same side, switch per round – 6 rounds per hand)
  • 30 x Double Unders

Results: For the pike lifts I seem to be somewhere in the moderate range according to the video. Metcon 8 rounds (stopped at 14 minutes to keep things symmetrical)

Thrusters, Pullups, Ring Dips and Deadlifts

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5 rounds of

  • 5 x Single Leg Deadlift Right @ 32kg
  • Rest 30 seconds
  • 5 x Single Leg Deadlift Left @ 32kg
  • 10 x TRX Pike Press
  • 10 x TRX Mountain Climbers
  • Rest 90 seconds

For time

  • 75 x Sandbag Thrusters/Wall Balls
  • EMOM stop and do 5 x Strict Pullups (including minute 0)

Then for time

  • 50 x Ring Dips
  • EMOM stop and do 3 x Deadlifts @ 225lbs (including minute 0)

Results: Metcons 5:58 and 4:45. As prescribed started with the pullups and deadlifts before going into the first set of thrusters and dips.

Knee Raises and Glute Bridges then DUs, T2B, DLs and BJO

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Take 10 minutes and work on Kettlebell Snatch.

Then EMOM for 12 minutes alternate

  • Even Minute – 8 x Weighted Knee Raises from Dip Station
  • Odd Minute – 8 x Weighted Glute Bridges

Then AMRAP in 12 minutes of

  • 50 x Double Unders
  • 25 x Toes to Bar
  • 25 x Deadlifts @ 185lbs
  • 25 x Box Jump Overs

Results: Glute Bridges 65-80-95-110-110-110lbs. Metcon 1 round plus 109 reps.

Filthy Fifty

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For time

  • 50 x Box Jumps
  • 50 x Pullups
  • 50 x Kettlebell Swings @ 24kg
  • 50 x Lunges
  • 50 x Knees to Elbow / TRX Knee Tucks
  • 50 x Push Press @ 45lbs
  • 50 x Wall Balls / Sandbag Thrusters
  • 50 x Burpees
  • 50 x Double Unders

Results: 24:11. Subbed the Knee Tucks and SB Thrusters for the K2E and Wall Balls. Dropped Back Extensions since don’t have the equipment.