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Old 08-12-2008, 08:46 AM   #61
Leanne M Lloyd
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Re: Hybrid Program Heavy Metcons

Originally Posted by Melissa Byers View Post
First, am I really the only girl who has posted on this thread? Heavier, shorter met-cons (and tall socks) are where it's at. I've got a lot of great ideas from the above, even if some of them scare the crap out of me. Coach Boz is M.E.A.N.

Two I've done recently - fill in your own weights.

Fat Burpee Jackie

3 rounds of:
  • 500M row
  • 10 heavy thrusters
  • 10 burpee pull-ups

Ladder Linda

  • Deadlift
  • Bench press
  • Power clean

(I scaled Linda, as I can't handle the Rx'd version yet.)

Thanks for all the ideas, guys!
I'm a newb and I just found what metcon meant... now i'm looking for what exactly constitutes a metcon...

but in the past I preferred heaving lifting to "aerobic lifting" like they have on most women's "fitness" DVDs. so I guess its time for me to read the whole thread eh?
~ Go heavy or GO HOME! ~
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Old 08-12-2008, 09:15 AM   #62
Zach Davis
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Re: Hybrid Program Heavy Metcons

A bit of a warning: we only allow trainees with REALLY SOLID back squats to do back squats in a metcon.... Back squats in a metcon can MESSS YOU UP... real fast

That being said, one of my trainers, Drew, wrote this up for me a few days ago (I had to tinker with the Squat weight, because I hadn't been under the bar in a month or so... knee tweaked doing jiu jitsu):

For Time
Back Squat - 75% of 5-Rep Max
Ring Dip

It should come in under 8 minutes.

Not having squatted for a while, the DOMS are pretty severe

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Old 08-12-2008, 09:18 AM   #63
Chris Worrall
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Re: Hybrid Program Heavy Metcons

At Crossfit Manchester last week we did a mini version of this months Painstorm

3 rounds
-3 Deadlift
-3 Hang Squat Clean
-3 Push Press
-3 Front Squat

then run 200m

3 rounds
-3 pullups
-6 pressups
-9 squats

then run 400m
(weight should be 3/4 bwt for the bar complex)

and last nights was a real b***ard

3 rounds
run 200m
12 Thrusters
18 KB swings

we did max 40kg thrusters, although, if you are insane you could up the ante a bit and use 50kg+. KBs were anything up to 24kg

another that isn't "heavy" but is maybe one of the hardest 6 mins of work I have ever done.

6 rounds
30sec Row (for max metres)
30sec rest

use the recall function on the C2 to get a total distance for the 6 intervals.
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Old 08-13-2008, 04:52 PM   #64
David Schneider
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Re: Hybrid Program Heavy Metcons

Alright friends... Here is one I did today. This is by no means a 10 minute blowout but it's AWESOME! In a ***** kinda way...

And if any of you freaks get this in 10 min. I shall buy you a cookie... A big one.

3 Rds:

60 M Sprint
10 - 275# Deadlift
10 - 50# DB Thruster
10 - Clapping Push-Ups
10 - Ring Dips
60 M Sprint

The Mutation from Man to Machine...
Aut Vincere Aut Mori
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Old 08-13-2008, 05:01 PM   #65
Alex Nisetich
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Re: Hybrid Program Heavy Metcons

Here's a few I've done recently:

600m row
15 dips
15 knee-to-elbows
300m row
12 dips
12 knee-to-elbows
150m row
9 dips
9 knee-to-elbows

tabata mashup alternating rows and 45 lb. DB push presses

15-12-9 of pullups, 65 lb. DB swing, burpees

AMRAP in 10 min. of 7 push press @ 135lbs, 7 pullups, 7 glute-ham raises

In a variation of the 15x15 DL-pushup workout Gant posted, this one is probably the hardest I've done yet (so sore I could barely move the next day):

10 Rounds of 10 BW deadlifts, 20 clapping pushups

if you can do that in less than 10 minutes my hat's off to you...
my time was 13:51.
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Old 08-16-2008, 03:24 PM   #66
Derek Weaver
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Re: Hybrid Program Heavy Metcons

This isn't really a heavy workout, but it's a smoker that should be done in the 10 minutes or less range (one of the guys on the demo did it in 4 minutes and change I think)
185 lb. deadlift
Hand Stand Push Up
Vertical Jump

I'd forgotten about this one, but I think it fits fairly nicely in the hybrid approach.
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Old 08-16-2008, 09:31 PM   #67
Jared Ashley
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Re: Hybrid Program Heavy Metcons

Here was a fun one that took about 8 minutes:

30 weighted pullups (5 lbs)
30 weighted pushups (10 lbs)
30 back squats (20 lbs)
20 weighted pullups (10 lbs)
20 weighted pushups (20 lbs)
20 back squats (40 lbs)
10 weighted pullups (15 lbs)
10 weighted pushups (30 lbs)
10 back squats (60 lbs)

In retrospect the squats were too easy... should have doubled the weight.

Here's another: AMRAP in 10 minutes of the complex:

power snatch

Go heavy. I used a 95 lb bar, and have a 120 1RM press. Got 28 rounds in 20 minutes. For a 10 minute version, I'd have used 105 or more.

50 burpees is a good one. If you can do it really fast, add a 20 lb vest.
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Old 08-17-2008, 08:27 PM   #68
Johan Nederhof
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Re: Hybrid Program Heavy Metcons

AMRAP Bear in 10 min
I used 40 kg and got 25 rounds so it was too light. Pick your own weight.
btw, great ideas!
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Old 08-19-2008, 10:03 AM   #69
Justin Rovtar
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Re: Hybrid Program Heavy Metcons

Just did this one: took a little over 10 min

5 rounds AFAP:
10 8 ct bodybuilders
10 box jumps

Wore a 20lb weight vest
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Old 08-19-2008, 01:23 PM   #70
Stephen Flamm
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Re: Hybrid Program Heavy Metcons

Similar to the CF Games WOD, but still good:

5 rounds of:

5 big tire flips
10 burpees
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