Category Archives: Movement Class

Kipping Core Work then Pushups, V-Ups and Pullups

By | | , , , ,
Comments Off on Kipping Core Work then Pushups, V-Ups and Pullups

This is the best tutorial I found on the kipping pullup and this is the best tutorial I have seen on bar muscle ups and how to use the core to get the kip.

Part A: For time:  200 Double Unders,

Part B: Then 30 seconds for 10 minutes do 20 seconds alternating each of the following:

  • Hollow Hold with PVC bar in hands
  • Superman Hold with PVC bar in hands

Hold the PVC pipe as if you are hanging from a pullup bar.  Arms locked out overhead the whole time you are holding.

Part C:  Finally an AMRAP in 10 minutes:

  • 15 x Pushups
  • 10 x V-Ups
  • 5 x Strict (or kipping if you want to practice) Pullups

Results: New PR for Double Unders, 106 unbroken in around 58 seconds. All 200 in 2:40.  For the AMRAP did 6 rounds plus 15 Pushups, 10 V-Ups.

Squatting Strength

By | | , , , ,
1 Comment

Not for time do 6 sets with the following rep and weight scheme.  Rest as needed between sets.

  • 2 sets of 5 reps @ weight1
  • 3 sets of 5 reps @ weight2
  • 1 set of 5 reps @ weight3

First round:

  • Hanging Snatch
  • Overhead Squat

Second round:

  • Front Squat

Results:  For round 1 I used the following weights:  10kg, 20kg, 30kg.  For round 2:  40kg, 50kg, 60kg

 

Dips and Pushups then DUs, Snatches and T2B

By | | , , , ,
1 Comment

Every 3 minutes for 5 rounds:

Then perform AMRAP in 20 minutes of the following with rep scheme per round as shown:

  • 100-80-60-40-20 Double Unders
  • 50-40-30-20-10 Dumbbell Snatches (each hand is a rep, so in round one do 25 reps per hand) @ 20kg
  • 25-20-15-10-5 Toes to Bar

Results:  The first part worked really well.  3 minutes seems like a long time but the last round of pushups was very hard.  Go heavy with the dips and full range of motion since it is only 3 reps.   This will also give everyone time to check their messages between sets ;-).

For the second part did 2 full rounds plus 60 DUs, 30 Snatches and 3 T2B.  So total… 100-80-60 DUs, 50-40-30 Snatches and 25-20-3 T2B.  Also really hard.

Pistols and Presses then Burpees, Lunges, Renegade Rows and T2B

By | | , , , ,
1 Comment

Not for time do three sets of:

  • 5 x Pistol Squats per Leg
  • 5 x Dumbbell Press per Arm (one arm at a time, one dumbbell only @ 20kg)

Then do three sets for max reps of (taken for Crossfit Invictus 10.06.2015):

  • 60 seconds of Burpees
  • Rest 60 seconds
  • 60 seconds Alternating Weighted Forward Lunges (Rack) @ 40kg
  • Rest 60 seconds
  • 60 seconds of Renegade Rows @ 12kg
  • Rest 60 seconds
  • 60 seconds of Toes to Bar
  • Rest 60 seconds

Results: 259 reps total.  I counted each lunge and each row as one rep, so both arms/legs were two reps.