Category Archives: W-G

Weightlifting and Gymnastic Movements

Weighted Dips, Bench Press and TGUs

By | | , , , ,
1 Comment

Not for time do the following ladders.  This is a modified version of  a crossfit.com WOD, but they didn’t specify how to do it so I did it as a triplet, all three exercises per round.  You could also do it as three singlets, do all reps of one before moving to the next.  Increase weight per round.  Rest as needed.

  • 5-5-5-5-5-5-5 x Weighted Dips @ 30lbs/15kg
  • 3-3-2-2-1-1-1 x Bench Press
  • 3-3-2-2-1-1-1 x Turkish Getups

Results:  Bench Press 135-155-185-205(only 1 rep)-195-205-210lbs.  Turkish Getups 12-14-16-18-20-21-24kg.  Rested 30 – 60 seconds between exercises, 1-2 minutes between rounds.

 

Overhead Squats and Toes to Bar then Pike Press and Russian Twists

By | | , , , ,
1 Comment

Then EMOM for 10 minutes

  • 2 x Overhead Squats

Then for time do 21-18-15-12-9-6-3 of

  • Overhead Squats @ 45lbs (empty bar)
  • Toes to Bar

Not for time

  • 30 x TRX Pike Press
  • 30 x Russian Twists (over/back = 1 rep) @ 10kg

Results: For the first part worked up to 65lbs.  Metcon in 14:11, Overhead Squats were not as hard as I thought they would be… did the first round of 21 unbroken. Next time need to go heavier. I remember the day when one empty bar OHS was impossible!

Strict Press then Push Press, OH Reverse Lunges, and Pullups

By | | , , ,
Comments Off on Strict Press then Push Press, OH Reverse Lunges, and Pullups

Start with a 20/10 Tabata of

  • Dynamic Planks (down to elbows/up to hands = 1 rep)

Then a 20/10 Tabata of

  • Knee Tucks or Hollow Hold

5 rounds of

  • 3 x Strict Press

Work up to a heavy triple.  Rest 2 minutes between rounds.

AMRAP in 10 minutes of (CF Invictus WOD from May 30th)

  • 10 x Push Press @ 80lbs
  • 10 x Pullups
  • 10 x Alternating Overhead Reverse Lunges @ 80lbs

Results: For the second Tabata, started with Knee Tucks but fell back to just Hollow Hold for the last couple of rounds. Strict Press 95-115-125-135(2)-130lbs (couldn’t get three reps at 135lbs so had to drop back to 130lbs for the last set).  For the Metcon 3 rounds plus 16 reps.