Monthly Archives: November 2021

Weighted Pullups then Pullups, Double Unders und Burpees

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5 rounds of the following 3-part complex, rest as needed between rounds

  • 1 x Jumping Bar Muscle Up (from bench)
  • 5 x Bar Dips at Top (as low as possible)
  • Slow Eccentric Descent

Then EMOM for 10 minutes

  • 1 x Weighted Pullups

Then the Rocky IV WOD from Atomic Crossfit, for max reps of Double Unders and Burpees…

AMRAP in 2 minutes

  • 20 x Pullups
  • Max Double Unders

Rest 2 minutes then AMRAP in 2 minutes

  • 10 x Barbell Bent Rows @ 115lbs/52kg
  • Max Burpees

Rest 2 minutes then AMRAP in 2 minutes

  • 20 x Pullups
  • Max Double Unders

Rest 2 minutes then AMRAP in 2 minutes

  • 10 x Barbell Bent Rows
  • Max Burpees

Results: For the Bar Dips, I was able to get my sternum to the bar… any lower and I had to drop. Metcon 78-29-74-26 reps.

Front Squats and Reverse Lunges then Dips and KBS

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3 rounds of

  • 4 x Tempo Front Squat 33×1 @ 60-70%

Then E3MOM for 9 minutes

  • 20 x Alternating Reverse Lunges @ 45-50% (10 per leg)

Then 8 rounds for time

  • 11 x Ring Dips
  • 22 x Kettlebell Swings

Results: Used 165lbs for the Front Squats… 3 second decent and hold were tough. Used 95lbs for the Reverse Lunges. Metcon 12:35.

Pullups then TRX Core Work

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Based on the Building Pullup Strength instagram post from Learn Calithetics, do the following, resting as needed

  • 20 x Strict Pullups
  • 20 x Strict Narrow Grip Pullups
  • 20 x Strict Pronated Grip Pullups (chin ups)
  • 20 x Strict Wide Grip Pullups
  • 20 x Commando Pullups (10 with right hand forward/10 with left)

Then 3 rounds of (total of 9 sets), rest as needed between rounds…

  • 2 x TRX Pike Press
  • 4 x TRX Knee Tucks
  • 6 x TRX Mountain Climbers (L+R=1 rep)
  • Repeat for 3 sets

Results: I broke pullups into sets of 5, resting 60 to 90 seconds between each. Towards the end I even split the sets of 5 into 2s and 1s with minimal rest between the small sets. Took around 30 minutes for all 100 pullups. Pure volume.

Kick Throughs, TRX Rows and Dips then Ellen

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3 rounds

Then E2MOM for 10 mintues (5 rounds)

  • 8-10 x TRX Rows
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds for time (Crossfit Ellen WOD)

  • 20 x Burpees
  • 21 x Alternating Dumbbell Snatch @ 16kg
  • 12 x Dumbbell Thrusters @ 16kg

Results: For the Kick through I used 20cm parallettes. Couldn’t quite get all 8 reps on the last round of the Rows and Dips. Metcon 11:48.