Monthly Archives: February 2022

Crossfit Open WOD 22.1 then Pullups

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AMRAP in 15 minutes of

  • 3 x Wall Walks
  • 12 x Dumbbell Snatch @ 21kg (total) (Rx is 50lbs/22.5kg)
  • 15 x Box Jump Overs

Then every 30 seconds for 10 minutes

  • 1 x Weighted Pullup @ 20kg

3 rounds of

  • 8 x Cable Pulldowns @ 75lbs

Results: Metcon 182 reps… was hoping to get to 210 :-(. Happy with the pullups, focused on form and full ROM. Same with cable pulls, hoping those will translate to a solid strict bar muscleup over time.

TRX Core Work then Landmines, Pistol Squats and Hip Thrusts

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Something different for the legs with this one.

5 rounds of

  • 3 x Pistol Squat left
  • 3 x Pistol Squat Right

Then 3 rounds of

  • 5 x Hip Thrusts @ 220lbs with 2-3 second pause at top

Then 3 rounds of

  • 8 x Landmine Front Squats @ 45lbs
  • 8 x Landmine Staggered Stance Deadlift Left @ 45lbs
  • 8 x Landmine Staggered Stance Deadlift Right @ 45lbs
  • 8 x Landmine Deadlift @ 45lbs

Then 3 rounds of

  • 10 x TRX Side Plank Dips Right
  • 10 x TRX Side Plank Dips Left
  • 10 x TRX Pike Press

Results: Pistols were a challenge after not doing them for so long. Heel elevated on 10lbs plate, 5lbs plate as counterweight in hands. Hip thrusts were good… I guess I could go heavier if I wanted.

Bench Press and Weighted Pullups then Row, Kettlebell Swings and Pullups

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Every minute for 20 minutes alternate

  • Even Minute – 4-5 x Bench Press @ 80% of 1RM
  • Odd Minute – 3 x Weighted Wide Grip Pullup @ 10kg

Then for time

  • Row 400m
  • 27 x Kettlebell Swings @ 32kg
  • 27 x Pullups
  • Row 400m
  • 21 x Kettlebell Swings @ 32kg
  • 21 x Pullups
  • Row 400m
  • 15 x Kettlebell Swings @ 32kg
  • 15 x Pullups
  • Row 400m
  • 9 x Kettlebell Swings @ 32kg
  • 9 x Pullups

Results: Used 165lbs for the Bench Press. Got all 30 Weighted Pullups. Metcon 19:49.

Strict Press then DB Push Presses and Box Jump Overs

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Every 2 minutes for 10 minutes, work up to a heavy

  • 3 x Strict Press

Then Inspired by the Street Parking MIMIR Vault WOD…

5 rounds with the following rep scheme, 3-6-9-12-15-18…

  • DB Push Press R @ 18kg
  • DB Push Press L @ 18kg
  • Box Jump Overs

Rest 5 minutes, then 5 rounds with the following rep scheme, 18-15-12-9-6-3…

  • DB Push Press R @ 18kg
  • DB Push Press L @ 18kg
  • Box Jump Overs

Results: Strict Press 135lbs. Metcon 8:24 and 8:51.

Pullups, HSPU, Barbell Rows, TRX APUs, Cable Pulldowns, T2B and a Bike HIIT Finisher

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Was able to get below my chest/top of abs, with my high pullups which feels like the work last week has paid off… so continuing towards my goal of a strict bar muscle up.

Every 3 minutes for 9 minutes

  • 8 x Strict Pullups
  • 3 x Deficit Handstand Pushups (from Yoga blocks)

Then 3 rounds of

  • 8 x Barbell Reverse Rows
  • 10 x TRX Atomic “Russian” Pushups

Then 3 rounds of

  • 6 x Cable Pulldowns @ 100lbs
  • 6 x Strict Toes to Bar

Finisher Bike HIIT

  • 5 x 30 seconds work / 30 seconds rest (rest = 80% of work RPM)
  • 5 x 60 seconds work / 60 seconds rest
  • 2 x 50 seconds work / 30 seconds rest

Results: Cable pulldowns were too heavy. Lower weight (76-95lbs) and full ROM is probably more effective.