Category Archives: Format

Ring Muscle Ups, Dips and Pullups then Row

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E2MOM for 20 minutes

  • 2 x Ring Muscle Ups
  • 3 x Ring Dips

Then 4 rounds, rest 1 minute between exercises, rest 3 minutes between rounds

  • 5 x Strict Pullup
  • 5 x Wide Grip Pullup
  • 5 x Chin Up (reverse grip pullup)
  • 5 x Narrow Grip Pullup
  • 5 x Commando Pullup Left
  • 5 x Commando Pullup Right

Then accumulate

  • 50 x Straight Arm Cable Pulldowns

Did the third variation in this old video

The Finisher… For total distance, a 30/30 tabata (8 rounds of 30 seconds on / 30 seconds off)

  • Row

Results: All MUs and Pullups done as show. Used 25kg for the cable pulldowns. Row 1141m total. See how the back and lats feel tomorrow.

Front Squats, Pistol Squats and HSPU then KB Clean and Press, Burpees and Lunges

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Every 3 minutes for 9 minutes

  • 3 x Front Squat @ 85-90% of 1RM from last time

Then every 3 minutes for 9 minutes

  • 10 x Alternating Pistol Squats (5 per leg)
  • 5 x Deficit Handstand Pushups

Then 4 rounds for time

  • 10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
  • 15 x Burpees
  • 20 x Alternating Goblet Lunges (10 per leg) @ 20kg

Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.

DB Push Press, Power Cleans and Row

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Inspired by Crossfit New England’s ‘Smoke on the Water’ WOD from Aug 9. For time…

1 round of

  • 21 x DB Power Clean @ 14kg per hand
  • 21 x DB Push Press @ 14kg per hand
  • Row 1000m

Then 3 rounds of

  • 7 x DB Power Clean @ 14kg per hand
  • 7 x DB Push Press @ 14kg per hand

Then

  • Row 1000m

Then 7 rounds of

  • 3 x DB Power Clean @ 14kg per hand
  • 3 x DB Push Press @ 14kg per hand

Then

  • Row 1000m

Results: 19:52… averaged approx. 6:38 per round.

Deadlifts, Box Jumps, Double Unders and Handstand Walk

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Every 3 minute for 9 minutes

  • 3 x Pause Deadlift (2 second pause below the knee) @ 80% of 3RM

Immediately followed by every 3 minutes for 6 minutes

  • 6 x Touch and Go Deadlifts @ 80% of 3RM

Then 2 round, rest as needed

  • 10 x High Box Jumps

Then for time

  • 3 x Dumbbell Deadlift @ 34kg per hand
  • 100 x Double Unders
  • 3-4m Handstand Walk
  • 6 x DB Deadlift
  • 100 x Double Unders
  • 3-4m Handstand Walk
  • 9 x DB Deadlift
  • 100 x Double Unders
  • 3-4m Handstand Walk

Results: Used 110kg for the Deadlifts. Not sire about my form during the pause…. felt like my shoulders were slumping. Box Jumps around 90cm. Metcon 11:05. Suggest subs for the Handstand Walk… 6 x Plate Walks or 2 x Wall Walks.