Category Archives: Format

Back Squats then TRX Rows, Dips and Box Jumps

By | | , , , ,
Comments Off on Back Squats then TRX Rows, Dips and Box Jumps

Take 15 minutes and work up to the working weight for Back Squats.

Then every 3 minutes for 15 minutes (5 rounds) do

  • 5 x Back Squat at the working weight

Then do AMRAP in 12 mintues of

  • 6 x TRX Rows (with feet on bench/box)
  • 9 x Dips
  • 12 x Box Jumps

Results:  Ended up doing 185lbs/84kg for the Back Squats.  For the AMRAP did 7 rounds plus 6 reps.

Deadlifts, Handstand Pushups and L-Sits

By | | , , , ,
1 Comment

Take 25 minutes and work on handstands

  • Press to Headstand
  • Kickup to Handstand
  • Handstand Plate Walks

Then do 5 rounds of

  • 15 second L-Sit Hold
  • Rest 45 seconds

Then do 21-15-9 of (Diane):

  • Deadlifts @ 185lbs
  • Handstand Pushups

Results:  Slight improvement with the handstands, platewalks were more stable, kickups more controlled.  L-sits still need work.  For Diane finished in 9:42.  Compared to last time I did this workout @155lbs it was a big improvement (finished in 11:00 last time).

Power Cleans and Double Unders

By | | , , , ,
1 Comment

I have been relying on CrossFit Invictus for WODs lately.  Here is another one which seemed to fit well into my routine.

Take 15-20 minutes to build to today’s 1-RM Power Clean.

Then for time:

  • 10 x Power Cleans
  • 100 x Double-Unders
  • 8 x Power Cleans
  • 80 x Double-Unders
  • 6 x Power Cleans
  • 60 x Double-Unders
  • 4 x Power Cleans
  • 40 x Double-Unders
  • 2 x Power Cleans
  • 20 x Double-Unders

Results:  For the 1RM got up to 170lbs/77kg (5 x 65lbs, 5 x 95, 5 x 115, 3 x 135, 3 x 155, 1 x 165, 1 x 170).  For the metcon, used 135lbs/61kg and finished in 12:53.

 

Split Squats and HSPU then KBS, Thrusters and Pullups

By | | , , , ,
1 Comment

A. Five sets of:

  • 9 x Bulgarian Split Squat each leg
  • Rest 45 seconds between legs
  • Max Reps Strict Handstand Pushups
  • Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • 28 x Kettlebell Swings (24kg)
  • 14 x Sandbag Thrusters (30lbs/15kg)
  • 7 x  Pullups

Results:  For Part A used 65, 65, 75, 75, 75lbs and did 9, 9, 7, 7, 5 HSPU.  For Part B did 3 rounds plus 23 KBS.

Handstand Work then Strict Press and T2B

By | | , , , ,
Comments Off on Handstand Work then Strict Press and T2B

EMOM for 9 minutes do the following:

  • Minutes 1, 4, 7: 2 x Wall Walks
  • Minutes 2, 5, 8: 20 second Handstand Hold
  • Minutes 3, 6, 9: 2 x Plate Walks (both hands up onto plate and back down to floor is one rep)

Then do 5 rounds of (also taken from CF Invictus):

  • 2.2.2.2.2 x Strict Press increase weight per round (Rest 10 seconds between doubles)
  • Rest 45 seconds
  • 10-15 x Toes to Bar
  • Rest 90 seconds

Results:  Have been neglecting my handstand work for the past month so part 1 was harder than expected.  Part 2 did 45lbs/15 T2B, 65lbs/15, 75lbs/10, 80lbs/10 and 95lbs/10.  At 10 reps per round 95lbs was hard.