Category Archives: W-G

Weightlifting and Gymnastic Movements

Front Squats then 2017 Regional Games Workout #1 Modified

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Take 15 – 20 minutes and work up to a heavy

  • 3 x Front Squat

For time do the following (time cap of 25 minutes):

  • Run 1200m

Immediately followed by 12 rounds of

  • 4 x Handstand Pushups
  • 8 x Hanging Power Clean @ 110lbs/50kg (originally was pullups, but did those this week already)
  • 12 x Goblet Squats @ 10kg (originally was regular squats with a 20lbs/9kg weighted vest but don’t have one of those)

Results: For the front squats got up to 3 x 185lbs/84kg.  For the metcon stopped at the time cap after 9 rounds plus 5 reps.

Handstand Work then a Weight Lifting Complex

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For quality do 3 rounds of:

  • 3 x Turkish Getups per Side
  • 3 x Plate Walk
  • 30 Second Handstand Hold

AMRAP in 10 minutes of (taken from CF Invictus):

  • 1 Deadlift
  • 1 Hang Power Clean
  • 1 Front Squat
  • 1 Push Press

Use 95lbs/43kg for weight.  Any time the weight settles on the ground, more than just the touch and go for the deadlift, do 5 burpees.

Results:  Used 18kg for TGUs.  Plate walks went very well.  For the AMRAP completed 27 rounds (first 10 rounds unbroken, then could only manage 3-5 rounds for the rest).

Strict Press and Rows, then 2017 Masters Qualifier #3 (scaled)

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Every 90 seconds for 18 minutes (6 rounds) do

  • First 90 seconds – 3 x Strict Press @ 125lbs/55kg
  • Second 90 seconds – 5 x Dumbbell Rows per Hand @ 24kg (used a kettlebell)

For time do 21-15-9 of

  • Shoulder to Overhead @ 65lbs
  • Pullups

Results: For the metcon finished in 4:05 ( 21 unbroken pullups 🙂 )