Category Archives: Core

Deficit Deaflifts and Hip Thrusts then MUs

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3 rounds of

  • 5 x Deficit Deadlift @ 90% of 5RM from last time

Then EMOM for 8 minutes

  • 8 x Hip Thrusts @ Body Weight

Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time

  • 30 x Ring Muscle Ups

Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.

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.

Sumo Deadlifts the KBS and HSPU

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3 rounds of

  • 8 x Sumo Deadlift @ 185lbs/85kg

Then for time

  • 10 x Kettlebell Swings @ 24kg
  • 2 x Handstand Pushup
  • Row 10 Calories
  • 15 x Kettlebell Swings
  • 4 x Handstand Pushups
  • Row 15 Calories
  • 25 x Kettlebell Swings
  • 6 x Handstand Pushups
  • Row 25 Calories
  • 50 x Kettlebell Swings
  • 8 x Handstand Pushups
  • Row 50 Calories

Then 3 rounds of

  • 10 x Pike Lift over a Kettlebell (over and back = 1 rep)
  • 10 Second Pike Hold above the KB
  • Rest 1 minute

Results: Metcon 14:25.

Hip Thrusts and Russian Twists then Deadlifts and Burpees

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5 rounds of

  • 5 x Hip Thrusts (increase weight per round)
  • 8 x Russian Twists @ 14kg

AMRAP in 12 minutes

  • 3 x Deadlift @ 240lbs/110kg
  • 2 x Burpees
  • 3 x Deadlift
  • 4 x Burpees
  • 3 x Deadlift
  • 6 x Burpees
  • etc.

Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 reps.

Deadlifts and Dips then a Kettlebell EMOM

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Take 7 rounds, working up to a heavy deadlift…

  • 3 x Deadlift (try and get heavier than 4RM from last time)
  • Max unbroken Weighted Dips @ 13-15kg

Then using a single kettlebell, every 2 minutes for 12 minutes, perform all exercises on one side in one 2 minute round, then switch to the other for the next round (3 rounds per side)

  • 6 x Kettlebell Swings @ 20kg
  • 6 x Kettlebell Clusters @ 20kg
  • 12 x Kettlebell Front Rack Reverse Lunge @ 20kg
  • 6 x Kettlebell Twist @ 20kg

Results: Deadlifts 135-185-225-255-275-285-295lbs/135kg. Metcon was good and hard.