Category Archives: Focus Area

Bench Press then Pullups and Pushups

By | | , , , , ,
Leave a comment

5 rounds of

  • 2 x Bench Press @ 80% of 1RM
  • 15 second Chin over Bar Hold

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

Results: Bench Press @ 85kg. Pushups 4 rounds (25-10-10-5) in 2:10. Pullups 7 rounds (8-4-2-2-2-1-1) in 2:47. My goal is to get up to 50 unbroken Pushups and 20 unbroken Pullups… still have a ways to go.

Deadlifts then T2B and KBS

By | | , , , , ,
Leave a comment

5 rounds

  • 3 x Deadlifts (increase weight per round)
  • Rest 30 seconds
  • 8 x Russian Tiwst @ 14kg
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 5 x Kettlebell Swings @ 32kg
  • 10 x Toes to Bar
  • 10 x Kettlebell Swings
  • 10 x Toes to Bar
  • 15 x Kettlebell Swings
  • … etc. keep adding 5 KBS until time runs out

Results: Deadlifts 100-110-120-130-135kg. Metcon 5 rounds plus 30 KBS and 4 T2B.

Bench Press and MUs then some Holds

By | | , , , , ,
Leave a comment

5 rounds of

  • 2 x Bench Press @ 75% of 1RM
  • 3 x Ring Muscle Ups

Then the Crossfit Mainsite WOD from Feb 4, EMOM for 12 minutes accumulate (3 rounds of each)

  • Minute 1 – 15 second L-Sit
  • Minute 2 – 15 second Chin over Bar Hold
  • Minute 3 – 30 second Handstand Hold
  • Minute 4 – 30 Second Squat Hold

Results: Used 165lbs/75kg for the Bench Press.