Monthly Archives: June 2024

Back Squats then Reverse Lunges and Pullups

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3 rounds of

  • 15 x Back Squat @ Body Weight plus 10lbs

Then, based on the Crossfit WOD from 24 June, for time, every 10 minutes for 2 rounds

Round 1 – 00:00 -10:00

  • 12 x Alternating Goblet Reverse Lunge @ 24kg (R+L=1 Rep)
  • 24 x Strict Pullups
  • 12 x Alternating Goblet Reverse Lung @ 24kg

Round 2 – 10:00 – 20:00

  • 6 x Alternating Goblet Reverse Lunge @ 32kg
  • 12 x L-Sit Pullups
  • 6 x Alternating Goblet Reverse Lung @ 32kg

Results: Used 165lbs/75kg for the Back Squat. Metcon first round in approx. 4:30, second round in approx. 3:15.

Strict Presses and Power Snatch then Pike Shoulder Taps and TRX Pike Presses

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6 rounds of, rest 1 minute between rounds

  • 8 x Strict Press with 2 second pause at top @ 60% of 8RM set on 1. June

Rest 1 minute then 2 rounds of, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 14kg per Hand

Then 6 rounds of, rest one minute between rounds

  • 8 x Hang Power Snatch @ 75lbs/34kg

Then 3 rounds of

  • 20 x Shoulder Taps in pike pushup position

Then 3 rounds of

  • 8 x TRX Pike Press

Results: Used 65lbs/30kg for the Strict Press. Dumbbell Press 8 and 6 reps. For the shoulder taps put my feet on a 75cm box.

Deadlifts and Dips then Farmer Carry, Pushups and Situps

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Take 5 rounds, working up to a heavy deadlift…

  • 5 x Deadlift (try and get heavier than 6RM from last time)
  • AMRAP Weighted Dips @10kg
  • Rest 2 minutes

Then for total time including both Framr Carrys…

  • 400m Farmer Carry / 400 x Farmer Marches @ 14kg per hand

Immediately followed by 3 rounds of

  • 35 x Abmat Situps
  • 35 x Pushups

Immediately followed by

  • 400m Farmer Carry @ 14k per hand

Results: Deadlifts 205-225-255-265-275lbs/125kg. Dips 15-12-9-9-8. Metcon 24:24.