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Old 12-11-2010, 03:50 AM   #501
Adam Carlson
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Re: Hybrid Program Heavy Metcons

Here's another one that I put together:

AMRAP 8 (or any measurement of time that you want to do)

1 front squat
10 m prowler push (or similar movement)
2 front squats
20 m prowler push
3 front squats
30 m prowler push...

and so on and so forth until time is up. Basically a 'death by'-ish workout where the sets increase in volume. Try and get as much work done as possible. Set the front squats to match your level. My buddy and I got into the 6th round using 135#, but I'm sure there are some beasts on this board who could use way more weight and get even farther
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Old 12-11-2010, 10:02 AM   #502
Michael Loucas
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Re: Hybrid Program Heavy Metcons

Another possible Cindy spinoff:

AMRAP 10:
5 Deadlifts 275
10 Bench Press 135
15 Back Squats 135 (Or higher depending on your strength proportions)

Or maybe you can switch up the reps of Deadlift and Back squat if the idea of 15 back squats is too painful.
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Old 12-26-2010, 03:48 PM   #503
David Andrade
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Re: Hybrid Program Heavy Metcons

these are some kinda fun fromCrossfit Quito:

12-9-6-3
squat cleans 185 pounds
ring handstand push-ups

5 rounds:
5 DB thrusters 50s
10 weighted walking lunges 50s DBs
5 DB burpee squat clean 50s

5 Rounds:
2 ring mudcle-up handstand push-up
3 squat cleans 185 pounds
6 Thrusters 135 pounds
10 box jumps 30"
20 dounbe unders
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Old 12-27-2010, 10:20 AM   #504
Jordan Riley McClintock
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Re: Hybrid Program Heavy Metcons

3 (could be 4 or 5) rounds:
5 KB Thrusters 1.5 pood (each arm)
1:30 (1 minute 30 second) static handstand hold (Freestanding or assisted)

I did this one just now, pretty tough. The handstand holds start to really get you
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Old 12-27-2010, 01:55 PM   #505
Ralston Baker
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Re: Hybrid Program Heavy Metcons

THis one looks brutal. A friend of mine did it, but Im going to stay away from it until after the garage games, as it has DOMS written all over it.

1,2,3,4,5,6,7,8,9,10 of:
-Back Squat, 225#
-Front Squat, 225#

Increasing reps makes the mental aspect of it a lot more challenging.
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Old 12-27-2010, 11:56 PM   #506
Chris Fessey
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Re: Hybrid Program Heavy Metcons

For those of you who like to go very heavy, I have one for you. You will need ALOT of 45's to do this one and alot of room. But, here it is:

AMRAP in 10, 12, 15, 20 min:
-495 Rack Deadlift on lowest hole-1 rep
-405 Deadlift-2 reps
-315 Hack Squat (bar behind legs)- 3 reps
-225 Power Clean- 4 reps
-135 SDHP or hang clean or Front Squat- 5 reps

I have been getting a lot of great ideas off this thread. Thanks. Please keep posting.
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Old 01-03-2011, 10:07 AM   #507
Sean Dunston
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Ralston Baker View Post
THis one looks brutal. A friend of mine did it, but Im going to stay away from it until after the garage games, as it has DOMS written all over it.

1,2,3,4,5,6,7,8,9,10 of:
-Back Squat, 225#
-Front Squat, 225#

Increasing reps makes the mental aspect of it a lot more challenging.
110 reps of alternating front/back squats @ 225#?
Seriously?

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Old 01-03-2011, 10:24 AM   #508
David Sumner
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Re: Hybrid Program Heavy Metcons

Think that one is bad. Try this one:
AMR(eps)AP - 10 Minutes
- Max Reps Overhead Squat (heavy)
- 2 x Front Squat
- 3 x Back Squat

Pick a heavy overhead squat weight that you can do a few times. For example, 155lbs. If you overhead squat that 5 times and fail, then do 10 front squats (twice as many OHS), then do 15 back squats (three times as many OHS). Max OHS determines the number of front squat and back squat that you do each round. Don't go to heavy because you may tap out before the end of the workout simply because you can't OHS it once five rounds in.

Do the math and you can determine total work and power output.
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Old 01-11-2011, 04:59 PM   #509
Reid Peryam
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Re: Hybrid Program Heavy Metcons

I made this one and it's fun!

5 Rounds for time
Deadlift 250#/170# x5
Push Press 135#/100# x5
Front Squat 135#/100# x5
Burpee Jump to chest-to-bar pullups x5
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Old 01-12-2011, 06:31 PM   #510
Chuck Castleberry
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Re: Hybrid Program Heavy Metcons

Did this one today, they don't have a 2 pd kb at my gym but i'd do it with that next time i used a 20lb hammer, heaviest on hand

3 rounds
10 2 pd Kettlebell swings
10 sledge strikes right side
10 sledge strikes left side
took me right at 4.50 with 60 lb kb
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