Author Archives: cbroccoli

Bench Press, Pushups and Pullups then some Tabatas

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5 rounds of

  • 2 x Bench Press @ 85% of 1RM
  • 5 x Knees to Bar

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 50 x Pushups

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 20 x Strict Pullups

Then 4, 8 x 20 second work/10 second rest Tabatas. Complete all 8 rounds of the Tabata before moving to the next movement, rest 1 minute between rounds

  • Sandbag Ground to Overhead @ 20kg
  • Bike for Distance
  • Sandbag Thrusters
  • Bike for Distance

Results: Used 86kg for the Bench Press. Pushups 30-10-10 in 1:54. Pullups 10-3-3-2-2 in 2:34. Tabatas…65-1.75km-65-1.5km. Bike distances are not very accurate…. kept very slowly peddling during the breaks.

Back Squats then CF Open WOD 25.1

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3 rounds of

  • 5 x Back Squats @ 97% of 5RM

Then the Crossfit Open workout 25.1 for 55-59 age group…

AMRAP in 15 minutes of

  • 3 x Burpees (Rx is lateral over the DB)
  • 3 x Single Dumbbell Hang Clean and Press @ 14kg (Rx is 15kg)
  • 10 x Lunges (Rx is 2 x 4.5m walking)
  • 6 x Burpees
  • 6 x Single Dumbbell Hang Clean and Press
  • 10 x Lunges
  • 9 x Burpees
  • 9 x Single Dumbbell Hand Clean and Press
  • 10 x Lunges
  • etc. adding 3 to the Burpees and Clean and Press until time is up

Alternate hands on the Clean and Press as desired (alternate per rep, do sets of 3 then alternate, etc.)

Results: Used 210lbs/95kg for the Back Squats. Metcon 7 rounds plus 22 reps (260 reps).

Strict Press and Barbell Rows then Mountain Climbers, Pushups, KBS and Presses

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4 rounds of

  • 3 x Strict Press @ 75% of 1RM
  • Rest 20 seconds
  • 8-10 x Barbell Bent Rows
  • Rest 2 minutes

Then EMOM for 10 minutes 5 rounds of each

  • Minute 1 – 12 x TRX Mountain Climbers (l+r=1 rep) plus 12 x Pushups (from floor, not TRX)
  • Minute 2 – 12 x Dual Kettlebell Swings plus 12 x Alternating Dual Kettlebell Press (total, 6 per arm) @ 2 x 14kg

Finisher, as fast as possible accumulate

  • 50 x Straight Leg Weighted Situps @ 14kg

Results: Used 110lbs/50kg for the Presses and Rows. Situps in 3 rounds, 2:05.

Weighted Pullups then Row, HSPU and Burpee Pullups

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Inspired by the CF New England WOD from 24 Feb…

8 rounds

  • 5 x Strict Pullups
  • 3 x Strict Pullups @ 10kg
  • 2 x Strict Pullups @ 20kg
  • 1-1-1-1-1 x Strict Pullup @ 30kg

Then for time and total reps, including Buy In/Cash Out…

Buy In

  • Row 1000m

Then EMOM for 7 minutes

  • Minute 1 – 4 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 2 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 3 – 2 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 4 – 1 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 5 – 2- x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 6 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 7 – 4 x Handstand Pushups plus Max Reps Burpee Pullups

Cash Out

  • Row 1000m

Results: Metcon 18:13 / 30 BPU.