Monthly Archives: May 2022

Core Work then Deadlifts, Pullups, KBS, Rows and Pushups

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3 rounds

  • 8 x KB Clean and Front Rack Squat with KB on Left Shoulder
  • 8 x KB Clean and Front Rack Squat with KB on Right Shoulder
  • 8 x Alternating Halos (around clockwise+around counter-clockwise = 1 rep)
  • 8 x Lying Leg Raises with Arms Locked out and KB directly over chest
  • 5 x Windmills with KB in Right Hand
  • 5 x Windmills with KB in Left Hand

Then take 5 rounds and work up to a heavy Deadlift

  • 8 x Staggered Stance Landmine Deadlift Left
  • 8 x Staggered Stance Landmine Deadlift Right
  • 3 x Chest to Bar Pullups

Then 4 rounds for time

  • 30 x Pushups
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Deadlift plus Barbell Row @ 115lbs

Results: Used 16kg for the core work… its all about the form. LM Deadlift 25-45-65-75-80lbs… grip on the fat bar was the issue. Metcon 15:01.

Strict Presses then a Clean, Front Squat and Push Press Complex

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3 rounds of

  • 8 x Strict Press @ 50% of 1RM

Then 5 rounds

  • 5 x Strict Press @ 65% of 1RM

Then inspired by Crossfit Games Semifinals Event 3 from Australia… every 3 minutes for 15 minutes work up to a heavy complex of

  • 3 x Clean
  • 2 x Front Squat
  • 1 x Push Press/Jerk

Then accumulate

  • 50 x Zombie Squats @ 65lbs

Results: Forgot to enter anything in this after the workout, so going from 2 week old memory… Strict Presses 75 and 95lbs. Complex finished at 150lbs (remember I was really happy with what I achieved).

Bench Press then Pullups, Row and Ring Dips

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5 rounds to work up to a heavy

  • 5 x Bench Press

Then inspired by the Crossfit Semifinals Event 4 from Australia…

AMRAP in 2 minutes of

  • 15 x Pullups
  • 15 Cal Row
  • Max Reps Ring Dips

Rest 2 minutes and repeat either until 60 Dips are completed or 4 rounds are complete, resting 2 minutes between each round.

Results: Bench Press 135-155-175-185(Failed)-165lbs. Metcon 16-(13)29-(12)41-(11)52 reps.

Hotel Pullup WOD

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6 rounds

  • 10 x Strict Pullup
  • 10 x Strict Weighted Pullups
  • 10 x Strict Narrow Grip
  • 10 x Strict Wide Grip
  • 5 x Commando L
  • 5 x Commando R

Then 5 rounds of

  • 10 x Cable Pulldowns @ 120 units

Then 5 rounds

  • 5 x Tempo Knees to Chest

Results: For the Pullups broke all rounds except the last two into 5+5. Cable Pulldowns with the machine in the hotel gym.