Category Archives: W-G

Weightlifting and Gymnastic Movements

Core Work then Deadlifts, Pullups and Dumbbell Clean and Jerk

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Three rounds of

  • 30 Second Side Plank Left
  • 30 Second Side Plank Right
  • 10 x Glute Bridges
  • 10 x Parallelette Passthroughs

Then the CF Invictus WOD from today…

Take 20-30 minutes to work up to a heavy Deadlift.

Then AMRAP in 8 minutes of

  • 8 x Pullups
  • 8 x Single Hand Dumbbell Clean and Jerk Left @ 20kg
  • 8 x Singe Hand Dumbbell Clean and Jerk Right @ 20kg

Results: Got up to 295lbs/134kg Deadlift. Metcon 4 rounds plus 8 reps (104 reps total).

Handstand Walks and L-Sits then Bench Press, Deadlifts and HSPU

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Take 15 to 20 minutes to work on L-Sit progressions and Handstand Walks.

Then 3 rounds, resting as needed between rounds.

  • 5 x Bench Press @ 175lbs

Then for time, scaled Diane

  • 21-15-9 x Deadlift @ 185lbs
  • 15-12-9 x Handstand Pushups

Results: Handstand Walks suddenly seem to be working out really well. Was able to walk 4 x 2-3m consistently. Need to work on my leg positioning now to bring them closer together.

Bench Press as prescribed. Metcon 8:58.

Pullups, TRX Split Squats and TRX Pushups

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Every 2 minutes for 6 minutes

  • 5 x Back Squats

Increase weight each round (50%, 60%, 70% of 1RM)

Every 2 minutes for 6 minutes

  • 5 x Back Squats @ 80%

Then 4 rounds for time

  • 10 x Strict Pullups
  • 10 x Rear Foot Raised Split Squat @ 16kg per hand (5 per leg)
  • 15 x TRX Atomic Pushup

Then work on L-Sit Progressions…

  • 30 x Double Leg Lift in Pike Position from floor

Results:  Back Squats @ 190lbs.  Metcon in 14:37.

Deadlifts then The Chief and some Core work

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Wasn’t excited about the workout in the program, so decided to make my own. 

Deadlift

  • Set 1 – 5 x @ 55% of 1RM
  • Set 2 – 3 x @ 65%
  • Set 3 to 8 – 1 x adding 5% per set

Rest 2 minutes between sets.

Then “The Chief” with Pullups.  Against a 3 minute running clock AMRAP of

  • 3 x Strict Pullups
  • 6 x Push Ups
  • 9 x Air Squats

Repeat for a total of 5 sets, picking up where you left off for each. Rest 60 seconds between sets.

Three sets of

  • 15 x Tuck Up to V-Up Complex
  • Rest 45 seconds
  • 12-15 x Barbell Rollouts
  • Rest 45 seconds

Results:  Deadlifts 135-155-205-195-220-240-255-275.  Metcon 22 rounds plus 2 Pullups. 

Row and Pullups then Front Squats and BJs followed by Dumbbell Snatch and HSPU

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For max Reps and Calories

  • Max Effort Strict Pullups
  • Rest 1 minute
  • 8 x Row 30 seconds/Rest 30 seconds
  • Rest 1 minute
  • Max Effort Strict Pullups

Then every 3 minutes for 12 minutes

  • 4 x Front Squat
  • 8 x Box Jumps

Then for time, 3 rounds of (taken from 2019 Rogue Invitational “Snatch and Press” WOD)

  • 20 x Dumbbell Snatch @ 21kg/46lbs (Rx is 100lbs)
  • 9 x Handstand Pushup (Rx is with a 4″ deficit)

Results:  For the first part 11 + 7 pullups, 35 calories. Front Squats at 115-135-155-170lbs.  Metcon 8:11.