Monthly Archives: December 2024

Bench Press and DB Rows then Burpees and Sandbag Thrusters

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4 rounds

  • 4 x Bench Press @ 5-10lbs heavier than last time

Then 3 rounds

  • Max Incline Dumbbell Bench Press @ 20kg per hand
  • Rest 30 seconds
  • Max Dumbbell Rows @ 20kg per hand
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 25 x Burpees
  • 25 x Sandbag Thrusters @ 20kg (Wall Balls @ 10kg)

Results: Used 185lbs for the Bench Press. Ended up doing 3 + 1. Part 2 18/20-15/20-14/20. Metcon 3 rounds plus 21 reps.

Front Squats then Bike Sprints

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3 rounds

  • 5 x Front Squat @ 85-90% of 6RM from last time

Rest 2 minutes, then 2 rounds, resting 2 minutes between rounds

  • 20 x Kettlebell Goblet Squats @ 32kg

Then the Crossfit New England WOD from Sept 17… 3 rounds for time with a 1:1 work rest ratio (should be a partner WOD where one partner works while the other rests)…

  • Bike 500m
  • Rest 1:1
  • Bike 1000m
  • Rest 1:1
  • Bike 1500m
  • Rest 1:1

Results: Used 170lbs for the Front Squats. Metcon 23:24.

Muscle Up Progressions

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Working on a few bar muscleup progressions plus handstands

3 rounds of

  • 5 x Pull to Tuck Front Lever with slow descent

Then 3 rounds of

  • 5 x Weighted Pullups @ 20kg
  • 3 x Frog Stand Press to Handstand

Then 2 rounds of

  • Max Strict Pullups
  • 3 x Frog Stand Press to Handstand

Then 3 rounds of

  • 5 x Weighted TRX Russian Pushups @ 10kg

Results: Done. Max free standing handstand today was 12 seconds.