Category Archives: Format

Pullups, Pike Lift and Front Levers then Burpee Pullups, Dumbbell Snatch and Front Squats

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Every 2 minutes for 10 minutes

  • 2 x Weighted Ring Pullups @ 10kg with False Grip

Then EMOM for 8 minutes alternate

  • Minute 1 – 5-10 x Pike Lift
  • Minute 2 – 15 second Tuck Front Lever

Then based on the ‘Supper Gripped’ WOD from wodwell, 5 rounds for time (original is AMRAP in 20)

  • 5 x Burpee Pullups
  • 10 x Alternating Dumbbell Snatch @ 20kg (5 per side)
  • 5 x Single Dumbbell Front Squat Left Hand
  • 5 x Single Dumbbell Front Squat Right Hand

Results: Metcon 11:21.

Handstand Work (again) then HPC, S2OH, Burpees and T2B

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Spend 15 minutes and work on Handstands

  • Accumulate 60 seconds Freestanding Handstand Hold
  • Frog Stand Press to Handstand (against door)

Then based on the Crossfit mainsite WOD from December 30, 4 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds..

  • 3 x Hang Power Clean @ 110lbs/50kg
  • 6 x Shoulder to Overhead @ 110lbs/50kg
  • 9 x Burpees
  • 12 x Toes to Bar

Results: Handstands went well, good press to handstand against the wall. Metcon 2 rounds/1 round plus 15 reps/1 round plus 14 reps/1 round plus 6 reps.

Weighted Pullups and Dips then Bike and Back Squat

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Take 15 minutes and accumulate

  • 60 seconds Free Standing Handstand

EMOM for 16 minutes alternate (8 rounds of each)

  • 2-3 x Weighted Narrow Grip Chinups @ 10kg
  • 4-5 x Weighted Dips @ 10kg

Then 2 rounds of

  • 8 x Wide Grip Pullups

Then for max Back Squats, every 5 minutes for 20 minutes (4 rounds)

  • Bike 1000m
  • Max Back Squats @ Bodyweight (split up as needed until 5 minutes are complete)

Results: Handstands still a WIP. Metcon used 155lbs for the Back Squats and got 78 reps total, 20-20-18-20 reps per round split into two sets in each round (e.g. 10 reps-rest-10 reps).

Handstand Work then HSPU, T2B and DL

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Take 20 minute and work on Handstands.

Then this WOD from wodwell CF on Instagram, for time

  • 10 x Deficit Handstand Pushups (from yoga blocks)
  • 20 x Deadlifts @ 220lbs/100kg
  • 40 x Toes to Bar
  • 20 x Deadlifts
  • 10 x Deficit Handstand Pushups

Results: For part one did some frog stand holds and frog stand press outs (bring knees together and press up as far as you can towards a handstand then slowly drop to floor), then accumulated about 60 seconds free standing handstands kicking up against the wall (took about 5 rounds). Metcon 14:40.

Pullups and Reverse Rows then Rows, Pushups and Mountain Climbers

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Every 2 minutes for 10 minutes

  • 2-3 x Strict Ring Pullup from Deadhang with Flase Grip

Then very 2 minutes for 16 minutes

  • 5 x TRX Reverse Rows with 3 second descent (Tempo 30×0)

Then, using a single Kettlebell, every 2 minutes for 12 minutes

  • 10 x Alternating Single KB Bent Rows @ 20kg
  • 10 x KB Pushups (tip Kettlebell and put hands on Ball)
  • 10 x KB Mountain Climbers (r+l=1 rep, hands on KB ball)

Then accumulate

30 x Hanging Leg Raises from Bar (keep legs as strght as possible, raise legs to parallel with floor)

Results: Done as shown. Heavier KB Rows would have been better.