Category Archives: W-G

Weightlifting and Gymnastic Movements

Back Squats then HSPU, Hang Power Clean and Reverse Lunges

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Inspired by the CF Invictus WOD from from Jan 22.

6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

Then AMRAP in 12 minutes of

  • 4 x Handstand Pushups
  • 8 x Hang Power Clean @ 95lbs
  • 12 x Reverse Lungs with Bar in Front Rack @95lbs

Results:   Back Squat 170-185-200-185-205-220lbs.  Metcon 5 rounds plus 3 reps.

Strict Presses and Pullups, Bench Press and Reverse Rows, Weighted Dips and Pullups

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Then every 3 minutes for 21 minutes

  • 4 – 6 x Strict Press
  • 3 x Strict Pullups

Increase weight until you cannot complete all 6 reps then keep weight steady. 

Then every 3 minutes for 21 minutes.

  • 4 – 6 x Bench Press
  • 5 x Reverse Rows with Feet on Bench

Increase weight until you cannot complete all 6 reps then keep weight steady.

Then every 2 minutes for 6 minutes.

  • 3 x Weighted Dip @ 8kg
  • 3 x Weighted Pullup @ 8kg

Results: Strict Press 80-95-105-110-115-120-120.  Bench Press 115-135-155-165-170-185-170.

Back Squat and Pullups then Goblet Squats, HSPU and Pullups

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This was inspired by a couple of CF Invictus WODs which I mashed up and modified into what is below. 

Every 2 minutes for 16 minutes (8 rounds)

  • 2 x Back Squat @ 80% 1RM
  • 3 x Strict Pullups

Then 4 rounds for time of

  • 5 x Handstand Pushups
  • 10 x Goblet Squats @ 24kg
  • 15 x Pullups

Results:  This turned out to be a really good workout.  Back Squats at 200lbs.  Metcon in 9:20.

DUs, Situps and Goblet Squats, then Deadlifts and Atomic Pushups

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Inspired by the Crossfit Mainsite WOD from  December 12, 2018.

3 rounds for time

  • 30 x Double Unders
  • 20 x Situps
  • 10 x Goblet Squats

5 rounds of

  • 10 x Deadlifts
  • Rest 30 Seconds
  • 10-15 x TRX Atomic Pushups
  • Rest 3 minutes

Results: Didn’t warm up much since the metcon is basically a warmup.  Finished the Metcon in 5:27.  Deadlifts 115-135-165-185-220.