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Workout of the Day Questions & performance regarding CrossFit's WOD |
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#661 |
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Re: Hybrid Program Heavy Metcons
One for old times sake...
With one bar loaded to 185lbs, 4 rounds: 3 stiff legged deadlifts 3 hang cleans 3 shoulder to overhead 3 back squats 3 pendlay rows Rest 90 seconds To scale down, do 2 reps on everything, or increase rest time instead of lowering the weight. |
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#662 |
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Re: Hybrid Program Heavy Metcons
Here are four of them I've recently used:
1) 4 Rounds of: 40' Farmer's Walk @ 60 lbs Dumbbells 5 x Plate situps @ 45 lbs 40' Farmer's Walk @ 60 lbs Dumbbells 3 x Scotty Bobs (w/f/s)@ 60 lbs Dumbbells 2) 3 Rounds for Time: 3 Rounds for Time of: 15 x Kettlebell Swings @ 24 KG 500m Row 15' Rope Climb 3) 4 Rounds for Time: 4 Rounds for Time of: 20 x Kettlebell Swings @ 24 KG 10 x Plate Situps @ 45 lbs Cash out: 30 foot rope climb 4) Buy in: 30 foot rope climb 4 Rounds for time of: Barbell Upper Body Complex @ 95 lbs (Consisting of bent over row, high pull, and press for 5 reps apiece) 250m Row on Concept 2 Rower Buy out: 30 Kettlebell Swings @ 24 KG |
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"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto. |
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#664 |
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Re: Hybrid Program Heavy Metcons
Roll a pair of dice before a workout (so you'll get between 2-12 minutes at this point).
Buy in: 30' Rope Climb or substitute Kettlebell swings for the length of time you got from the dice at 53 lbs for males and 35 lbs for females Cash out: 30' Rope Climb or substitute. |
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"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto. |
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#665 |
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Re: Hybrid Program Heavy Metcons
3 rounds for time
425 dl 3 reps 10 ring dips 10 pullups Does that fit the idea of a hybrid program? |
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#667 |
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Re: Hybrid Program Heavy Metcons
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#668 |
Member
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Re: Hybrid Program Heavy Metcons
Here's one that I just did after my strength training. I nicknamed this metcon the 3-4 CAV after a unit I served in.
5 Rounds For Time: 3 Thrusters @ 115 lbs 4 Kettlebell Swings @ 53 lbs 50 Step-ups (unloaded) to a 20" box (due to sprained ankle) Two variations are doing a 400m run instead of the 50 stepups (what I would've done if my ankle wasn't sprained still) or 500m row. |
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"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto. |
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#669 |
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Re: Hybrid Program Heavy Metcons
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#670 |
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Re: Hybrid Program Heavy Metcons
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Thread | Thread Starter | Forum | Replies | Last Post |
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