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Workout of the Day Questions & performance regarding CrossFit's WOD |
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#671 |
Member
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Re: Hybrid Program Heavy Metcons
An (early) 30th Birthday Metcon I dreamed up:
Max Strict Pullups. 3 Rounds of: 30 x Kettlebell Swings @ 53 lbs 50 Step ups to a 20" box (or run 400m, or row 500m) Cashout: 30' Rope Climb (or climb a 15' rope twice) |
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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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#672 |
Banned
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Re: Hybrid Program Heavy Metcons
EMOM 10
alternating 3 hang power clean + 1 jerk, 185# 10 one-arm KB snatch, alternating arms, 1.5 pood That's a burner. Pretty much 1:1 work to rest ratio for me, lungs still heaving by the end. |
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#673 | |
Member
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Re: Hybrid Program Heavy Metcons
Quote:
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#674 |
Banned
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Re: Hybrid Program Heavy Metcons
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#675 |
Member
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Re: Hybrid Program Heavy Metcons
One that i did once..
![]() Wod: 5 Rounds for time with finisher - 10 Burpees - 10 Single arm snatches @ 35kg/~75lb (alternating) - 100m run Finish with 30 pull-ups |
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Crossfit:Neuss - Germany |
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#676 |
Member
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Re: Hybrid Program Heavy Metcons
A few heavy hybrids I've tried lately, in conjunction with Wendler's 5/3/1 program:
EMOM for 8 minutes: Odd minute: 3x135# Curtis Ps Even minute: 10 burpees AMRAP 10 minutes: 5 x 135# Thrusters 7 x Chest to Bar Pullups 25 Double Unders 4RFT: 3x225# Power Clean 10x Dips 10x K2E |
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#678 |
Member
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Re: Hybrid Program Heavy Metcons
Hey guys, I have a couple questions about these hybrid workouts.
1. How exactly do you guys split these workouts up? I.e M,W,TH,F with WED being a rest/bodyweight day. Or a 3 day split? 2. This kind of relates to the first question.... how do you split it up in terms of exercises? Meaning a squat,press,deadlift, or clean day? And how do you determine which assistance lifts to pair with the heavy lifts? Thanks for any help guys...this is by far the best/most interesting thread I have found on these forums! Would love to begin making my own program based off of this. |
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#679 |
Member
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Re: Hybrid Program Heavy Metcons
This is my first post! Thanks to everyone posting in this thread, I've used a few of the met cons in here and gotten ideas for my own creations from this thread. Here's one I like a lot. I've substituted many different lifts for over head press.
Amrap 8 minutes Front squat 8 reps Left leg pistol or Bulgarian split squat 8 reps Over head press 8 reps Right leg pistol or Bulgarian split squat 8 reps |
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#680 |
Member
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Re: Hybrid Program Heavy Metcons
Here's another I've repeated a lot. It's really basic and I wouldn't be surprised if it doesn't already exist somewhere. You could do any kind of loaded carrying, prowler, or sled drags instead of using a wheel barrel. I won't write distances or weight because you should be able to figure out what your capable of. Depending on which field I use I finish with a bunch of tire flips or kb swings or nothing.
Amrap 5-10 minutes you decide One round equals: Push a wheel barrel filled with a heavy weight inside it as fast as you can across a field Burpees 5 reps |
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Thread | Thread Starter | Forum | Replies | Last Post |
METCONs | Frank M Needham | Fitness | 17 | 05-08-2013 12:09 PM |
Hybrid programs | Gant Grimes | Fitness | 218 | 02-04-2010 03:36 PM |
Gymnastics CF hybrid? | Austin Peck | Fitness | 52 | 02-18-2008 08:28 PM |
Best SS + CF hybrid? | Erik Eliassen | Fitness | 32 | 01-30-2008 12:13 PM |
SS+CF hybrid for me (another one). | Kurt A Gross | Fitness | 1 | 01-28-2008 12:25 PM |