Monthly Archives: May 2024

Row, Pullups, Pushups and Air Squats

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Post holiday recovery… started with a long mobility session then

Cash in with

  • Row 1k

Immediately followed by, EMOM for 6 minutes

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Immediately followed by

  • Row 1k

Finisher 5 rounds of

  • 5 x Hanging Pike Leg Lifts

Results: Total time for the Rowing plus the EMOM 15:24.

Bench Press then Dips and Pullups

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Inspired by some of RepWerks Instagram posts…

5 rounds work up to a heavy

  • 3 x Bench Press

Then accumulate

  • 50 x Dips (8 x Cable Pulldowns @ 35kg each time you break)

Then AMRAP in 5 minutes of

  • Weighted Pullups @ 10kg

Rest 3 minutes, then AMRAP in 5 minutes of

  • Strict Pullups

Results: Bench 195lbs. (8@135-5@165-3@185-3@195-3@200(fail after 2 reps). Dips took 7 rounds. Pullups 24 and 32 (did these the next day together with a 6k run).

Back Squats and Pullups then Bike

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5 rounds

  • 12 x Back Squat @ 65% of 1RM (5% heavier than last time)
  • 5-6 x L-Sit Pullups

Then 3 rounds for time of

  • 10 x TRX Russian Pushups
  • 20 x Close Grip Bent Rows @ 65lbs

Then because it is warm enough…

  • Bike 20-30k

Results: Used 170lbs/77kg for the Back Squats. Metcon 5:39.

Handstands then Snatches and a Row Tabata Finisher

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Take 15-20 minutes and work on Handsatands.

Then the Crossfit WOD from May 3…

EMOM for 5 minutes with empty bar

  • 1 x Snatch Pull
  • 1 x Hang Power Snatch
  • 1 x Overhead Squat

Then EMOM for 5 minutes @ 30kg

  • 1 x Snatch Pull
  • 1 x Low Hang Power Snatch
  • 1 x Overhead Squat

Then EMOM for 10 minutes @ 30kg

  • 1 x Snatch Pull
  • 1 x Power Snatch

Then for total distance, two rounds of Tabatas, 4 minutes of 20 second work/10 second rest, rest 2 minutes between rounds

  • Row

Results: Row 1589m.