Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

2017 Masters Qualifier Workout #2 (scaled)

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Beginning on a 4-minute clock, complete as many reps as possible of:

  • 25 toes-to-bars
    50 double-unders
    15 squat cleans @ 95 lb

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    13 squat cleans @ 115 lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    11 squat cleans @ 135 lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    9 squat cleans @ 145 lb

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    7 squat cleans @ 150 lb

Stop at 20 minutes

Results:  Even with my wimpy weights ended up doing only one round plus 25 T2B, 50 DUs and 4 Squat Cleans @ 115lb (8 minutes).

Squat Cleans then Clean and Jerk, Toes to Bar and Burpees

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Warm up with 3 rounds of

  • 5 x Power Clean @ 65lb
  • 5 x Front Squat @ 65lb
  • 5 x Strict Press @ 65lb

Then every 2 minutes for 20 minutes do the following increasing weight each round (taken from Atomic Crossfit “The Right Stuff”)

  • 3 x Squat Clean

AMRAP in 10 minutes of

  • 5 x Clean and Jerk/Push Press @ 115lbs
  • 10 x Bar Hop Burpees
  • 15 x Toes to Bar

Results: For the Squat Clean got up to 140lb.  For the AMRAP, 3 rounds plus 6 reps.

4 x 4 Minute AMRAPs

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Yesterday’s and today’s workouts based on Crossfit Invictus workouts from earlier this week.

Part A – AMRAP in 4 minutes of

8 x Deadlifts @ 155lbs/70kg
8 x Strict Pull-Ups

Part B – Rest 4 minutes, and then AMRAP in 4 minutes of

8 x Burpee Box Jump-Overs
8 x Dips

Part C – Rest 4 minutes, and then AMRAP in 4 minutes of

8 x Ground to Overhead @ 95 lbs/43kg
8 x Strict Toes to Bar

Results:  Part A – 3 rounds, Part B – 3 rounds plus 8 reps, Part C – 2 rounds plus 15 reps (did snatches for this one.  If you do clean and press you may want to use heavier weight).

 

Dumbbell Presses and Rows then Burpee Box Jumps, HSPU, Pullups and Front Squats

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Every 3 minutes for 12 minutes (4 sets)

  • 6-8 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6-8 x Dumbbell Bent Row per Arm @ 20kg

Then do three sets for max reps (inspired again by CF Invictus):

  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Front Squats @ 160lbs
    Rest 30 seconds

Results:  For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)