Category Archives: Movement Class

Weighted Pullups and Dips then V-Ups, DB Snatches, Dips and Pullups

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Every 90 seconds for 9 rounds do 1-2-3-4-5-4-3-2-1 reps per round of

  • Weighted Pullups @ 30lbs
  • Weighted Dips @ 55lbs

Then do 5 rounds for time of

  • 10 x V-Ups
  • 10 x Dumbbell Snatch (alternating, 5 per arm) @ 20kg
  • 10 x Dips
  • 10 x Pullups

Results:   Getting both pullups and dips in for the round of 5 was difficult, used all of the 90 seconds.  Also used too much weight on the dips and so didn’t get full extension in some rounds.  Metcon in 11:22.

Bench Press and Lunges then 2016 Team Series Event 2 WOD (scaled)

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Do 5 rounds of

  • 5 x Bench Press @ 165lbs
  • Rest 20 seconds
  • 15m/50ft Walking Lunges @ 21kg per hand
  • Rest 2 minutes

Then AMRAP in 12 minutes of

  • 100 x Double Unders
  • 25 x Toes to Bar
  • 25 x Deadlifts @ 185lbs
  • 50 x Box Jump Overs

Results:  Nice workout.  For the AMRAP double unders were working so ended up with 1 round plus 112 reps.

Cleans then KBS, Burpees and Push Press

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Not for time do 5 rounds of

  • 1 x Hang Clean
  • 1 x Power Clean
  • 1 x Squat Clean
  • Rest 90 seconds

Three sets for max reps of:

  • 45 seconds of Kettlebell Swings (24 kg)
  • 15 seconds Rest
  • 45 seconds of Burpees
  • 15 seconds Rest
  • 45 seconds of Push Press (75 lbs/35kg)
  • 15 seconds Rest

Results:  For the clean complex did 95,115,120,125,130lbs.  For the metcon, did 60,50,50 for a total of 160 reps.

Pullups, HSPU and Toes to Bar

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Reusing a format from an old Atomic Crossfit workout.

EMOM for max reps do 4 different ladders increasing by 2 reps per round…

Start with a Strict Pullup ladder beginning at 2 reps

  • 2-4-6-8 and so on until you cannot complete the total number of reps in the minute

Rest one minute after failure then begin a Handstand Pushup ladder beginning at 2 reps

  • 2-4-6-8 and so on until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Strict Toes to Bar  ladder beginning at 4 reps

  • 4-6-8-10 and so on until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Goblet Squat @ 24kg  ladder beginning at 6 reps

  • 6-8-10-12 and so on until  you cannot complete the total number of reps in the minute

Results: Pullups 2,4,6,8,8=28  HSPU 2,4,6,8,9=29 T2B 4,6,8,10,7=35 Goblet Squats 6,8,10,12,14,16,16=72