Category Archives: G

Gymnastic Movement

Handstand Work then Bench Press and Dips

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Take 15 minutes and work on Handstands.

Then 7 rounds (heavier than last time)

  • 9 x Bench Press @ 50% 1RM
  • 7 x Bench Press @ 55% 1RM
  • 5 x Bench Press @ 60% 1RM
  • 5 x Bench Press @ 60%
  • 5 x Bench Press @ 60%
  • 7 x Bench Press @ 55%
  • 9 x Bench Press @ 50%

Then 3 sets of

  • Max Dips

Results: Bench Press 115-125-40(x3)-125-115lbs (52-57-64-57-52kg)… adjusted my results from last time… no way I did that much weight. Dips 10-10-8.

Weighted Pullups and Bench Press then Pushups, Pulluos and Situps

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7 rounds

  • 5-3-1-1-1-3-5 x Weighted Pullups @ 10kg
  • Rest 1 minute
  • 9-7-5-5-5-7-9 x Bench Press, increase weight per round
  • Rest 1 minute

Then EMOM for 20 minutes

  • 3 x Strict Pullups
  • 5 x Pushups
  • 7 x Abmat Situps

Results: Bench Press 145-155-165(x3)-155-145lbs (I think, forgot to write it down).

Weighted Pullups then Row, HSPU and Burpee Pullups

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Inspired by the CF New England WOD from 24 Feb…

8 rounds

  • 5 x Strict Pullups
  • 3 x Strict Pullups @ 10kg
  • 2 x Strict Pullups @ 20kg
  • 1-1-1-1-1 x Strict Pullup @ 30kg

Then for time and total reps, including Buy In/Cash Out…

Buy In

  • Row 1000m

Then EMOM for 7 minutes

  • Minute 1 – 4 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 2 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 3 – 2 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 4 – 1 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 5 – 2- x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 6 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 7 – 4 x Handstand Pushups plus Max Reps Burpee Pullups

Cash Out

  • Row 1000m

Results: Metcon 18:13 / 30 BPU.

Bench Press then Pullups and Pushups

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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.

Bench Press and MUs then some Holds

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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.