Category Archives: W

Weightlifting Movement

Front Squats then Hip Thrusts, Box Jumps, Bent Rows and Strict Press

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3 rounds, resting 2 minutes between rounds

  • 6 x Front Squats @ 80-85% of 1RM

Then every 2 minutes for 12 minutes

  • 10 x Bodyweight Hip Thrusts
  • 10 x High Box Jumps (30 inch/75cm)

Then inspired by the Curls for Girls Wod…10-9-8-7-6-5-4-3-2-1 of

  • Bent Rows @ Empty Barbell
  • Strict Press

Rest 3 minutes the repeat but with 10kg Dumbbell.

Results: Used 170lbs for the Front Squats. Used 165lbs as my bodyweight (actually only 155lbs/70kg these days). Metcon 2:53 and 3:07.

Strict Presses then a Clean, Front Squat and Push Press Complex

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3 rounds of

  • 8 x Strict Press @ 50% of 1RM

Then 5 rounds

  • 5 x Strict Press @ 65% of 1RM

Then inspired by Crossfit Games Semifinals Event 3 from Australia… every 3 minutes for 15 minutes work up to a heavy complex of

  • 3 x Clean
  • 2 x Front Squat
  • 1 x Push Press/Jerk

Then accumulate

  • 50 x Zombie Squats @ 65lbs

Results: Forgot to enter anything in this after the workout, so going from 2 week old memory… Strict Presses 75 and 95lbs. Complex finished at 150lbs (remember I was really happy with what I achieved).

Back Squats, Pullups and Cable Pulldowns

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5 rounds of

  • 3 x Back Squat @ 85-90% of 1RM
  • 3 x Weighted Pullup @ 10kg

Then accumulate as fast as possible completing one before moving to the next

  • 60 x Back Squat @ 50% of above weight
  • 60 x Narrow Grip Cable Pulldowns @ 55lbs

Results: 1RM Back Squat is 245 lbs so used 210lbs/95kg for the first part, 110lbs/50kg for the second. Part 2 in 11:29 including the switch to the cable pulldowns.

Front Squats and Cleans

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Warm up with 2 rounds of

  • 5 x Front Squat @ empty bar
  • 10 x Muscle Clean @ empty bar

3 rounds, resting 2 minutes between rounds

  • 6 x Front Squats @ 75-80% of 1RM

Then every 2 minutes for 10 minutes working up to a heavy Squat Clean complex

  • 1 x High hang from waist
  • 1 x Hang from above knee
  • 1 x Low hang from below knee
  • 1 x Clean from floor.

Then EMOM for 6 minutes

  • 1 x Clean @ max weight from above

Then 4 rounds of

  • 10 x Pike Lift over Kettlebell
  • 10 x Pike Lift Pulses
  • Rest 30 seconds

Results: Used 165lbs for the Front Squats. Complex 95-110-120-130-135lbs/61kg. Used 135lbs for the Cleans.

Back Squats, Good Mornings and Hip Thrusts

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Taken from the RepWerks WOD on Instagram from Dec 24.

10 sets of

  • 3 x Back Squat @ 85% of 1RM
  • Rest 90 seconds

Then EMOM for 8 minutes

  • 5-6 x Heavy Barbell Good Mornings (adjust weight as needed)

Then Accumulate

  • 50 x Hip Thrusts @ same weight as Back Squat above

Results: Used 195lbs/89kg for the Back Squat and Hip Thrusts. Got up to 95lbs for the Good Mornings. Back Squats were good, but probably too heavy for the Hip Thrusts, not sure I got my full range of motion. Good Mornings were painful on my back after the Back Squats and since I rarely do them weighted, I wasn’t sure what ‘heavy’ was, so I started with an empty bar and just kept adding.