Category Archives: Movement Class

Pullups, Dips and Pike Lifts

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Take 15 minutes

  • Ring Muscle Up Transitions from Floor

Then for time

  • 7 x Strict Pullups
  • 9 x Dips
  • 10 x Pike Lift Overs ( over and back is one rep)
  • 5 x Weighted Pullups @ 10kg
  • 7 x Weighted Dips @ 10kg
  • 10 x Pike Lift Overs ( over and back is one rep)
  • 3 x Weighted Pullups @ 20kg
  • 5 x Weighted Dips @ 20kg
  • 10 x Pike Lift Overs
  • 1 x Weigthed Pullups @ 30kg
  • 2 x Weighted Dip @ 30kg
  • 10 x Pike Lift Overs
  • 3 x Weighted Pullups @ 20kg
  • 5 x Weighted Dips @ 20kg
  • 10 x Pike Lift Overs
  • 5 x Weighted Pullups @ 10kg
  • 7 x Weighted Dips @ 10kg
  • 10 x Pike Lift Overs
  • 7 x Strict Pullups
  • 9 x Dips
  • 10 x Pike Lift Overs

Results: Metcon 9:29. Used weight vest for 10kg, Sandbag 20kg, both 30kg.

The video of my L-Sit Muscle Up from the floor

https://youtube.com/shorts/zIi8va4QYx8?feature=share

seems like all my pullups are paying off.

Sumo Deadlifts then Fight Gone Bad

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3 rounds

  • 5 x Sumo Deadlift @ 70% of 1RM Deadlift

Then, for total reps, 3 rounds of

  • 60 seconds Sandbag Thruster @ 30lbs (Wallballs @ 9kg if you have a Wall and a Ball)
  • 60 seconds Sumo Deadlift Highpulls @ 65lbs
  • 60 seconds Box Jumps
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Row for Calories
  • 60 seconds rest

Results: Used 210lbs for the Deadlift. Metcon 274 reps (106-87-81).

Bench Press and Pullups, then RFE Split Squats, V-Ups and Ring Rows

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4 rounds of

  • 6 x Bench Press @ Max weight from last time
  • Rest 30 seconds
  • 2-3 x Weighted Pullups @ 20kg
  • Rest 2 minutes

Then 3 rounds

  • 10 x Hip to Bar Rows

Then AMRAP in 12 minutes

  • 6 x Ring Rows
  • 6 x Rear Foot Elevated Goblet Squats @ 24kg per Leg
  • 12 x V-Ups

Results: Used 155lbs for the Bench Press. Metcon 6 rounds plus 6 reps.

Presses, Power Cleans, Front Squats and Burpees

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4 rounds of

  • 10 x Strict Press @ max weight from last time

Then 3 rounds of

  • 10 x Hang Power Clean

Then the Macho Minute WOD from Crossfit New England…

EMOM for 15 minutes for max Burpees

  • 3 x Power Clean @ 95lbs
  • 3 x Front Squat
  • 3 x Push Press
  • Max Burpees

Results: Used 85lbs for the Strict Press. 65lbs for the Cleans. Metcon 53 Burpees… super hard.

Muscle Up Progressions

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Still on my quest for a Strict Bar Muscle Up…

Warm up shoulders with

  • 3 x Single Inverted Kettlebell Overhead Press @ 8kg per side
  • 2 x 15 second Single Inverted Kettlebell Hold @ 8kg per side
  • 10 x Dumbbell Raise Variations @ 1kg per hand (Bent Flys, Standing Side Raises, Standing Front Raises)

Then 3 rounds of

  • 12 x Ring Rows
  • 12 x Deficit Pushups (hands on yoga blocks)

Then 5 rounds of

  • 3-5 x Strict Ring Pullups

Then 2 rounds of max unbroken (rest 1 minute between rounds)

  • Kipping Bar Pullups

Then 3 rounds of

Results: Mostly felt like I was just messing around (which I kind of was)… only could manage 6 x Kipping Pullups. Barbell Reverse Rows seemed to be targeting the right movement but still relied too much on my legs. Maybe over time…