Category Archives: Focus Area

Deadlifts and L-Sit then Bike, Goblet Squats and RDLs

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Take 5 rounds and work up to a heavy

  • 6 x Deadlift (try and get heavier than 8RM on 26.5)

Then 3 rounds of

  • 20 second L-Sit Hold (straight legs or bent knees as needed)
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 155lbs/70kg (break as needed)

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 165lbs/75kg

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max RDLs @ 175lbs/80kg

Results: 8RM was 250lbs/114kg. Today 6RM 195-215-235-255-265lbs/120kg. L-Sit 20 seconds unbroken, with straight legs all 3 rounds. Metcon 20-15-14 RDLs.

Bench and Pulldowns then a KB EMOM

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3 rounds of

  • Max Unbroken Reps Bench Press @ Body Weight
  • Rest 3 minutes (maximize number of reps)

Then 3 rounds of

  • 10 x Narrow Grip Cable Pulldowns @ 70lbs
  • 10 x Deficit Weighted Pushups @ 10kg (hands on yoga blocks)

Then every 2 minutes for 10 minutes (both left and right is one round)

  • 4 x Single Kettlebell Gunslingers Left @ 20kg
  • 4 x Single Kettlebell Thruster Left
  • 4 x Single Kettlebell Bent Row Left
  • Repeat on Right

Results: Bench Press 11-11-7. The rest done as shown.

Overhead Press then TGUs, Wall Walks and T2B

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Take 15 minutes and work up to a heavy

  • 8 x Strict Press

Then 1 round of

  • 20 x Push Press @ 70% of above weight

Then EMOM for 16 minutes rotate through the following (4 rounds of each)

  • Station 1 – 2 x Turkish Getups @ 16kg (total, one per side)
  • Station 2 – 2 x Wall Walks
  • Station 3 – 6 x Strict Toes to Bar
  • Station 4 – 8 x DB Press @ 14kg

Results: Strict Press 105lbs (65-95-105-110lbs(failed at 6 reps)). Used 75lbs for part 2.

Burpees, Thrusters and Situps then MUs and Dips

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Based on the Crossfit WOD from 20. May…

For time 21-15-9 of

  • Thrusters @ 85lbs
  • Burpees
  • Situps

Then 10 rounds of the following complex, resting 1 minute between rounds

  • 1 x Seated Ring Muscle Up
  • 3 x Ring Dips

Results: Mtcon 10:17. Muscle Ups were good even after a long time. Should try a full dead hang MU this weekend and see how it goes.

Pullups, Deadlifts and HSPU then Death by KBS

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Today is the day of max everything…

Cash in with one round of

  • Max Unbroken Strict Pullups

Then take 5 rounds and work up to a heavy

  • 8 x Deadlift

Then 2 sets of

  • Max Unbroken Handstand Pushups
  • Rest 2 minutes between sets

Then for max reps, EMOM until you cannot complete all reps in a round…

  • Round 1 – 5 x Kettlebell Swings @ 32kg
  • Round 2 – 10 x Kettlebell Swings
  • Round 3 – 15 x KBS
  • Etc. adding 5 Kettlebell Swings per round, break as needed

Results: Pullups 15. Deadlifts 185-205-225-240-250lbs/114kg. HSPU 12-8. KBS 5 rounds plus 12 reps – 87 reps total.