Category Archives: W-G

Weightlifting and Gymnastic Movements

Strict Press then Push Press, OH Reverse Lunges, and Pullups

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Start with a 20/10 Tabata of

  • Dynamic Planks (down to elbows/up to hands = 1 rep)

Then a 20/10 Tabata of

  • Knee Tucks or Hollow Hold

5 rounds of

  • 3 x Strict Press

Work up to a heavy triple.  Rest 2 minutes between rounds.

AMRAP in 10 minutes of (CF Invictus WOD from May 30th)

  • 10 x Push Press @ 80lbs
  • 10 x Pullups
  • 10 x Alternating Overhead Reverse Lunges @ 80lbs

Results: For the second Tabata, started with Knee Tucks but fell back to just Hollow Hold for the last couple of rounds. Strict Press 95-115-125-135(2)-130lbs (couldn’t get three reps at 135lbs so had to drop back to 130lbs for the last set).  For the Metcon 3 rounds plus 16 reps.

Deadlift and Kettlebell Swings then Power Snatch and Toes to Bar

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Format was inspired form CFI workout from May 4, 2018 but changed to match what I wanted to do.

  • 15 x Deadlift
  • Rest 15-20 seconds
  • Max Reps Kettelbell Swings in 60 seconds
  • Rest 2 minutes
  • 10 x Deadlift
  • Rest 15-20 seconds
  • Max Reps Strict KBS in 60 seconds
  • Rest 2 minutes
  • 5 x Deadlift
  • Rest 15-20 seconds
  • Max Reps Strict KBS in 60 seconds

Then against a 2 minute running clock do AMRAP of

  • 5 x Power Snatch @ 80lbs
  • 10 x Toes to Bar

Rest 2 minutes between sets for a total of 4 sets.

Results:  Really hard on the forearms. Deadlifts and Kettlebell Swings – 160lbs/34reps, 185lbs/27reps, 205lbs/25reps.  Metcon 28reps, 23reps, 23reps, 22reps.

Squat Cleans and Toes to Bar

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CF New England WOD from 25 April

EMOM for 20 minutes

  • 1 x Hang Squat Clean

Then AMRAP in 8 minutes

  • 3 x Squat Clean @ 95lbs
  • 3 x Toes to Bar
  • 6 x Squat Clean @ 95lbs
  • 6 x Toes to Bar
  • etc. adding 3 reps per round

Results:  For the Squat Cleans, started with 65lbs and worked up to 145lbs, increasing weight slowly, keeping form.  For the metcon 66 reps (round of 12 plus 6 reps).