Category Archives: Format

Pullups and Pike Press then Dubai Crossfit Championship Workout 3

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3 rounds of pike lifts.

  • 3 x Pike Singe Leg Lift (R+L = 1 Rep)
  • 3 x Pike Dual Leg Lift Over a Kettlebell (Over and back = 1 Rep)

4 rounds

  • 3 x L-Sit Ring Pullups
  • 10 x TRX Pike Press

12 rounds for time – time cap 15 minutes (2020 Dubai Crossfit Championship Workout 3)

  • 5 x Handstand Pushups
  • 10 x Hang Dumbbell Snatch @ 20kg (do all 10 reps on the same side, switch per round – 6 rounds per hand)
  • 30 x Double Unders

Results: For the pike lifts I seem to be somewhere in the moderate range according to the video. Metcon 8 rounds (stopped at 14 minutes to keep things symmetrical)

MisFit Athletics Quarantine Cup “Buns and Roses”

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3 Rounds for time (Taken from MisFit Athletics’ Quarantine Cup WOD “Buns and Roses”)

  • 12 x Hang Power Clean @ 75lbs
  • 12 x Front Squats @ 75lbs
  • 25ft (or 9 reps) Front Rack Lunge @ 75lbs
  • 8 x Hang Power Snatch @ 75lbs
  • 8 x OH Squats @ 75lbs
  • 25ft (or 9 reps) OH Walking Lunge @ 75lbs

Results: Used the ladies weight for this WOD (mens is 115lbs). For the 25ft lunge, I measured before hand and it ended up at 9 reps, so just did forward lunges instead. 16:46.

TGUs and KtC then T2B, Ring Dips, Pullups and Burpees

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Take 15 minutes for handstand practice (getting to be a routine).

Then 2 rounds

  • 3 x Turkish Getups per Side
  • 3 x Skin the Cat

Then 21-15-9 of

  • Toes to Bar
  • Ring Dips

Rest 2 minutes then 21-15-9 of

  • Kettlebell Swings @ 32kg
  • Burpees

Results: Handstands continue to improve. Used 14kg then 16kg for the TGUs. Metcon 1 – 4:59. Metcon 2 – 5:19.

Cleans then Russian Twists and TRX Knee Tucks

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Spent time working on my Clean skills after watching this Instagram post.

Then 3 rounds of the following complex

  • 3 x Hang Squat Clean
  • 3 x Squat Clean

Then 5 rounds of

  • 1.1.1 x Squat Clean, pause and reset between reps

Then two 4 minute, 20/10 Tabatas, rest as needed between.

  • Tabata 1 – Russian Twist @ 14kg
  • Tabata 2 – TRX Knee Tucks

Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.