Monthly Archives: February 2016

Week in Review – 15.2.2016 – 21-2-2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday W OH Reverse Lunges Task
Wednesday G Weighted Pullups
Pullups
Weighted Dips
Dips		 Task
Thursday – – –
Friday – – –
Saturday WG Front Squats
Toes to Bar
Pullups		 EMOM
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday GW Wall Walks
Pullups
Deadlifts		 Time
Wednesday GM Clusters
L-Sits		 EMOM
Thursday M Run
Walking Lunges
Goblet Squats		 Task
Friday – – –
Saturday WM Clean
Push Press
Double Unders		 Time
Sunday MGW Handstand Pushups
Deadlift
Assault Bike
Row
Muscleups
Dumbbell Snatch		 Task

2015 Games Workouts – Pedal to the Metal 1 and 2

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In anticipation of the 2016 Open starting soon and to play with the Assault Bike some more, I adapted from the 2015 Crossfit Games events Pedal to the Metal 1 and 2 for today’s workout.

Part A:  For time complete the following:

  • 6 x Muscle Ups (original was 3 x Peg Board ascents)
  • 24 x Calorie Row
  • 12 x Calorie Assault Bike (original was 16 but I messed up)
  • 8 x Dumbbell Snatch @ 20kg (original was Dumbbell Squat Snatch @ 45kg)

Part B:  Rest 5 minutes then for time complete the following:

  • 12 x Deficit Handstand Pushups @ 6cm/2.5in (original was Parallelette HSPUs)
  • 24 x Calorie Row
  • 16 x Calorie Assault Bike
  • 8 x Deadlift @ 90kg

Part C:  Then, not for time, do the following.  Between each set do 2-3 Chest to Bar or 1-2 Muscle Ups:

  • 2 x Deadlift @ 110kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg

Results:  Part A:  3:56.  Was able to do all 6 Muscle Ups unbroken :-).  Part B:  5:07.

Kipping Practice with Front Squats then Cleans, Push Press and DUs

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Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below.  Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar.  So do a set of Front Squats, followed by either Kipping PU or Kipping T2B.  In the next round switch PU or T2B.  Try and focus on efficiency in the kip.

  • 5 @ 40kg
  • 5 @ 50kg
  • 5 @ 60kg
  • 3 @ 70kg
  • 3 @ 70kg
  • 5 @ 60kg
  • 5 @ 50kg
  • 5 @ 40kg

Then do AMRAP in 10 minutes of:

  • 5 x Clean @ 45kg
  • 5 x Push Press @ 45kg
  • 25 x Double Unders

Results: For the AMRAP did exactly 7 rounds.

Weighted Pullups and Dips, Some Clusters and then L-Sits

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For total number of Pullups / Dips, do 3 rounds of:

  • 3 x Weighted Pullups @ 15kg
  • Rest 30 Seconds
  • Max Reps Pullups
  • Rest 30 Seconds
  • 3 x Weighted Dips @ 25kg
  • Rest 30 Seconds
  • Max Reps Dips

Then EMOM for 5 minutes do:

You can either do full cleans or hanging as shown in the video.  With the full it was more comfortable to keep the weights between the legs instead of outside since the weights are so low.

Then do 8 rounds of 15 second work / 45 second rest of L-Sits.

Results:  For the first part, 20 Pullups / 25 Dips (not counting the weighted reps).