Monthly Archives: April 2024

Strict Press and Ring Pullups then HSPU, T2B, Pullups and Muscle Ups

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5 rounds of

  • 6 x Strict Press @ 50kg
  • 6 x Ring Pullups

Then the Crossfit 2024 Quarterfinals Workout 3.

6 rounds for time divided up into 3 parts (time cap 15 minutes)

Part 1: 3 rounds of

  • 10 x Handstand Pushups
  • 20 x Toes to Bar

Part 2: 2 rounds of

  • 10 x Handstand Pushups
  • 20 x Pullups

Part 3: 1 round of

  • 10 x Deficit Handstand Pushups with Yoga Blocks
  • 20 x Muscle Ups

Results: Metcon 5 rounds at time cap.

Deadlifts then Burpees, DB Thrusters and Step Ups

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Based on the current circuit from RepWerks on Instagram.

1 round of

  • 20 x Touch and Go Deadlifts @ 55% of 3RM set 2 weeks ago

Then 3 rounds

  • 10 x Romainian Deadlifts @ same weight as above

Then 3 rounds for time

  • 12 x Burpees
  • 12 x Dumbbell Thrusters @ 16kg
  • 12 x Alternating Dumbbell Box Step Ups @ 16kg (total, 6 per leg)

Finisher, acculmulate

  • 50 x Alternating Single Leg V-Ups (total, 25 per leg)

Results: Used 155lbs/70kg for the Deadlifts. Metcon 9:02.

Weighted Pullups and Cable Pulls then Row and BB Rows

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Take 15 minutes and work on Handstands.

  • Frog Stand
  • Frog Stand Press to Handstand (against wall)
  • Handstand Hold (against wall or free standing)

Then every 2 minutes for 10 minutes

  • 3 x Weighted Tempo Pullups 30×3 @ 10kg

Then 2 rounds of

  • 10 x Cable Pulldowns @ 70lbs/32kg

Then AMRAP in 2 minutes

  • Row 400m
  • Max Bent Barbell Rows in remaining time @ 95lbs/43kg
  • Rest 2 minutes then repeat for a total of 3 sets

Results: Metcon 10-8-6 reps Bent Rows.

Hip Thrusts and FFE Split Squats then Bike and Pistols

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5 rounds work up to a heavy

  • 12 x Hip Thrusts

Then 3 rounds

  • 8 x Front Foot Elevated Split Squat per leg @ 65lbs/31kg

Then AMRAP in 4 minutes, repeat for 3 sets, rest 1 minute between sets…

  • Bike 800m Alternating 400m Standing/400m Sitting
  • Max Alternating Pistol Squats

Results: HT got up to 175lbs. Step for split squats was about 20cm (see below). Metcon Pistols 9-9-9, Bike took about 2 minutes per round @ resistance of 20 standing / 16 sitting.

Bench Press then a KB Complex

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4 rounds of

  • 3 x Bench Press @ 98% of 3RM

Then 2 rounds of

  • 15 x Incline Dumbbell Bench Press @ 20kg per Hand

Then, Joeller Blades workout from Feb 27 (might want to watch the video in Instagram).. EMOM for 12 minutes with a single Kettlebell, do all 3 sets on one side then switch to other hand (2 rounds with each hand total)

  • Minute 1 – 10 x KB Swings to Face Pull
  • Minute 2 – 8 x KB Palm Clean to Reverse Lunge
  • Minute 3 – 6 x KB Snatch to Press

Results: Bench Press used 195lbs for first 3 rounds (failed after 2 reps in round 3) and 185lbs for the last round. Used 20kg KB for the Metcon, challenging movements.