Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Pushups, Situps, Pullups and Squats then DUs, Kneel-Stand and Russian Twists

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Back from vacation… went for a short 4k run yesterday, now some basic strength building to get into the swing of things again.

Every 30 seconds for 20 minutes move through each of the following stations (30 seconds per station, 10 rounds per station)

  • Station 1:  4 x Strict Pullups
  • Station 2: 8 x Pushups
  • Station 3: 12 x Situps
  • Station 4: 16 x Air Squats

Then 2 rounds (inspired by Fit2Day)

  • 50 x Double Unders
  • 10 x Kneel-Stand with 30lbs Sandbag on shoulder, switch shoulder per rep (down/up-left+ down/up-right is one rep)
  • 10 x Russian Twist (left+right is one rep)

Results:  Not one of the more exciting workouts but a good start.  Double unders went better than I thought they would after such a long break, first round missed at 34 reps, second round unbroken.

Crossfit Open WOD 18.1

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18.1 is… AMRAP in 20 minutes of

  • 8 x Toes to Bar
  • 5 x Dumbbell Clean and Press Right Arm @ 21kg (Rx is 22.5kg)
  • 5 x Dumbbell Clean and Press Left Arm @ 21kg (Rx is 22.5kg)
  • Row 14 Calories

Results: 5 rounds plus 18 reps (178 reps total).  Since I don’t have a Concept II rower and only have a 21kg dumbbell, can’t really compare.

KBS, Situps, Ring Dips and Power Cleans

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5 rounds of

  • 3 x Hang Power Cleans
  • 3 x L-Sit Pullups

For time

  • 40 x Kettlebell Swings
  • 30 x Situps
  • 20 x Ring Dips
  • 10 x Power Cleans @ 135lbs
  • 20 x Ring Dips
  • 30 x Situps
  • 40 x Kettlebell Swings

Results:  Hang Cleans 80-95-105-115-125lbs (pretty much same as last time).  Metcon 9:42.

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.