Monthly Archives: June 2015

Dips and Pushups then DUs, Snatches and T2B

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Every 3 minutes for 5 rounds:

Then perform AMRAP in 20 minutes of the following with rep scheme per round as shown:

  • 100-80-60-40-20 Double Unders
  • 50-40-30-20-10 Dumbbell Snatches (each hand is a rep, so in round one do 25 reps per hand) @ 20kg
  • 25-20-15-10-5 Toes to Bar

Results:  The first part worked really well.  3 minutes seems like a long time but the last round of pushups was very hard.  Go heavy with the dips and full range of motion since it is only 3 reps.   This will also give everyone time to check their messages between sets ;-).

For the second part did 2 full rounds plus 60 DUs, 30 Snatches and 3 T2B.  So total… 100-80-60 DUs, 50-40-30 Snatches and 25-20-3 T2B.  Also really hard.

Week in Review 6.6.2015 – 12.6.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday WG Bench Press
Pullups
Hanging Clean
Dips
Deadlift
Handstand Pushup		 EMOM
Thursday W Pistol Squats
Dumbell Press		 Task
Friday – – –
Saturday – – –
Sunday WG Strict Press
Weighted Pullups		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run –
Tuesday – – –
Wednesday – – –
Thursday MG Burpees
Lunges
Renegade Rows
Toes to Bar		 Time
Friday M Run
Box Jumps		 Task
Saturday MG Manmakers
Kettlebell Swings
Medball Situps
V-Ups
Double Unders		 Task
Sunday WM Deadlifts
Cleans
Row		 EMOM
Task

Pistols and Presses then Burpees, Lunges, Renegade Rows and T2B

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Not for time do three sets of:

  • 5 x Pistol Squats per Leg
  • 5 x Dumbbell Press per Arm (one arm at a time, one dumbbell only @ 20kg)

Then do three sets for max reps of (taken for Crossfit Invictus 10.06.2015):

  • 60 seconds of Burpees
  • Rest 60 seconds
  • 60 seconds Alternating Weighted Forward Lunges (Rack) @ 40kg
  • Rest 60 seconds
  • 60 seconds of Renegade Rows @ 12kg
  • Rest 60 seconds
  • 60 seconds of Toes to Bar
  • Rest 60 seconds

Results: 259 reps total.  I counted each lunge and each row as one rep, so both arms/legs were two reps.

EMOM of 3 Couplets

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EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets.  For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:

Couplet 1:

  • Bench Press @70kg
  • Strict Pullups

Rest 2 minutes then do Couplet 2:

  • Hanging Cleans @ 50kg
  • Dips

Rest 2 minutes then do Couplet 3:

  • Handstand Pushups
  • Deadlift @ 70kg

Results:  Needed a heavier Bench Press but otherwise worked pretty well.

Week in Review 01.06.2015 – 07.06.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday W Clean
Hanging Clean
Front Squats		 EMOM
Thursday – – –
Friday G Handstand Hold
Wall Walks		 EMOM
Saturday – – –
Sunday G Muscle Ups
Skin the Cat		 –

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday – – –
Wednesday MG Kettlebell Swings
Toes to Bar
Double Unders		 Task
Thursday M Run Task
Friday WG Sumo Deadlift Highpull
Dips
Situps		 Time
Saturday MG Kettlebell Swings
Goblet Squats
Situps
Russian Twists
Thruster
Run
Dumbell Snatch
Burpees		 Task
Sunday M Bike Task