Monthly Archives: December 2021

Pullups then Burpees, Cleans, Presses and Step Ups

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5 round, resting as needed…

  • 3 x Strict Pullups (try to get as high as possible)
  • 3 sets of
    • 6 x Alternating Single Leg Pikee Lift
    • 3 x Pike Lift

Then E2MOM for 6 minutes

  • 5 x Weighted Wide Grip Pullups @ 10kg

Then 4 rounds for time (Inspired by Atomic Crossfit’s Dancer WOD)

  • 12 x Burpees
  • 14 x Alternating Single DB Hang Clean and Press (7 per arm, switch per rep) @ 16kg
  • 16 x Alternating Dual DB Step Ups @ 16kg per hand (8 steps per leg)

Results: Hit the bottom half of my chest on a couple of the pullups, just another couple of inches… Metcon 13:12.

Presses and Rows then Row and TRX Atomic Pushups

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Short workout because I spent about 15 minutes working on Handstand drills I saw on YouTube.

EMOM for 10 minutes

  • 3-5 x Strict Press @ 65%
  • 3 x TRX Reverse Rows

Then AMRAP in 3 minutes of

  • Row 400m
  • Max Reps TRX Atomic Pushups

Rest 3 minutes, then AMRAP in 3 minutes

  • Row 400m
  • Max Reps Atomic Pushup

Rest 3 minutes, then AMRAP in 3 minutes

  • Row 400m
  • Max Reps TRX Atomic Pushup

Results: Used 95lbs for the Press. Metcon 26-26-22 reps Atomic Pushups.

12 Days of Christmas

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For time

  • 1 x Sumo Deadlift Highpull @ 75lbs
  • 2 x Thrusters @ 75lbs
  • 3 x Push Press @ 75lbs
  • 4 x Power Clean @ 75lbs
  • 5 x Power Snatch @ 75lbs
  • 6 x Kettlbell Swings
  • 7 x Pullups
  • 8 x Toes to Bar
  • 9 x Box Jumps
  • 10 x Double Unders
  • 11 x Burpees
  • 12 x Overhead Lung @ 45lbs Plate

Results: 34:28

Back Squats, Good Mornings and Hip Thrusts

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Taken from the RepWerks WOD on Instagram from Dec 24.

10 sets of

  • 3 x Back Squat @ 85% of 1RM
  • Rest 90 seconds

Then EMOM for 8 minutes

  • 5-6 x Heavy Barbell Good Mornings (adjust weight as needed)

Then Accumulate

  • 50 x Hip Thrusts @ same weight as Back Squat above

Results: Used 195lbs/89kg for the Back Squat and Hip Thrusts. Got up to 95lbs for the Good Mornings. Back Squats were good, but probably too heavy for the Hip Thrusts, not sure I got my full range of motion. Good Mornings were painful on my back after the Back Squats and since I rarely do them weighted, I wasn’t sure what ‘heavy’ was, so I started with an empty bar and just kept adding.

Pullups and HSPU then Core Work

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E2MOM for 12 minutes (5 rounds)

  • 2 x Weighted Pullups @ 20kg
  • 4 x Deficit Handstand Pushups

Then 3 rounds, resting 2 minutes between rounds

  • 10 x Pike Lift over a KB (r+l=1 rep)
  • 10 x Mountain Climbers on Med Ball (r+l=1 rep)
  • 10 x Russian Twist (r+l=1 rep)
  • 10 x Weighted Situps with 25lb Plate

Then 2 rounds resting as needed

  • 5 x Commando Pullups per Side

Results: Done