Monthly Archives: December 2024

Deficit Deadlifts then Push Press, Pike Press, Atomic Pushups and Lunges

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Starting a cycle of Deadlifts inspired by RepWerks on Instagram.

Work up to a heavy

  • 5 x Deficit Deadlift

Then EMOM for 8 minutes

  • 8 x Deficit Deadlifts @ 75% of above max

Then, inspred by a Crossfit mainsite WOD on Dec 24, 4 sets of Tabatas (8 rounds, 20 seconds work, 10 seconds rest)…

  • Tabata 1 – Push Press @ 65lbs/32kg
  • Rest 1 minute
  • Tabata 2 – Pike Lifts over KB
  • Rest 1 minute
  • Tabata 3 – Front Rack Lunges @ 65lbs/32kg
  • Rest 1 minute
  • Tabata 4 – TRX Atomic Pushups

Results: 5RM DDL 225lbs/102kg. Used 165lbs/75kg for part 2.

Split Squats and Presses then Situps and HSPU with Dumbbell DL, Cleans, Rows and Presses

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3 rounds of

  • 6 x Strict Press @ same weight as last time
  • 5 x Rear Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg

3 rounds for time

  • 21 x Abmat Situps
  • 18 x Dumbbell Deadlift @ 18kg per Hand
  • 15 x Dumbbell Bent Rows
  • 12 x Dumbbell Cleans
  • 9 x Dumbbell Push Press
  • 6 x Dumbbell Front Squats
  • 3 x Handstand Pushups

Results: Used 125lbs for the Strict Press. This time broke reps in 2nd and 3rd rounds only with a short 30 second rest 6-5.1-5.1. Metcon 16:27.

Bench Press and Pullups then Reverse Rows and Dips

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3 rounds, rest 3 minutes between rounds

  • Max Bench Press @ Bodyweight
  • Rest 30 seconds
  • Max Strict Pullups

Then 3 rounds, rest 2 minutes between rounds

  • 8 x Alternating Single Hand Raised Pushups from Yoga block (r+l=1rep)
  • 5 x Cable Pulldowns @ 66lbs/30kg

Then for time 10-9-8-7-6-5-4-3-2-1

  • Ring/TRX Reverse Rows
  • Ring Dips

Results: Used 70kg for the Bench Press. Part 1 12/10-9/10-8/8 reps. Metcon 8:43.

Clean and Press then KB Swings, KB Goblet Cleans and Row

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The Crossfit New England WOD from Nov 9.

5 rounds of, rest approx 15-20 seconds between reps, 2 minutes between sets

  • 1.1.1.1.1 x Squat Clean and Press @ 85lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 95lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 115lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 125lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 130lbs

Then every 3 minutes for 15 minutes

  • 5 x Deadstop Kettlebell Swings @ 32kg
  • 5 x Kettlebell Goblet Cleans and Twist @ 32kg (twist left then right)
  • Row 250m

For the Goblet Clean take a single kettlebell and, with both hands, clean it into a goblet hold, then twist to face right, twist to face left and return the KB to the floor… repeat.

Results: Done as shown. Cleans are OK, need to work on form so tried to focus on full extension, foot position, etc.