Category Archives: W-G

Weightlifting and Gymnastic Movements

Split Squats and Waiter Carry then Front Squats, Pullups and Pushups

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4 rounds

  • 8 x Split Squats (4 per leg)
  • Rest 30 seconds
  • 15m Single Arm Waiter Carry @ 24kg Left Arm
  • 15m Single Arm Waiter Carry @ 24kg Right Arm
  • Rest 90 seconds

Then 8 rounds for time

  • 5 x Front Squats @ 135lbs
  • 5 x Strict Pullups
  • 10 x Ring Pushups

Results:  Split Squats 65-80-95-115lbs.  AMRAP in 14:18.

Deadlifts then Pushups, Deadlits and Pullups

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Take 20 Minutes and work up to a heavy

  • 1 x Deadlift

Then AMRAP in 10 minutes

  • 10 x TRX Atomic Pushups
  • 5 x Single Leg Deadlift per Leg @ 24kg
  • 5 x Strict Pullups

Results: Deadlift ended with 290lbs/132kg with rep scheme 5-5-4-4-3-2-1-1.  Metcon 6 rounds plus 10 reps (should have gone heavier on the deadlifts).

T2B, Dips, Deadlifts and HSPU

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8 rounds for total reps (a Crossfit Mainsite Workout scaled from 10 rounds to 8)

  • 30 seconds of Toes to Bar
  • Rest 30 seconds
  • 30 seconds of Dips
  • Rest 30 seconds
  • 30 seconds of bodyweight Deadlifts
  • Rest 30 seconds
  • 30 seconds of Handstand Pushups
  • Rest 30 seconds

Results: 45-45-44-41-38-35-35-35 (deadlifts @ 165lbs)

Bench Press and Weighted Pullups then Power Snatches and Dips

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Every 3 minutes for 15 minutes

  • 5 x Bench Press + 3 x Weighted Pullups @ 30lbs
  • 5 x Bench Press + 3 x Weighted Pullups
  • 3 x Bench Press + 3 x Weighted Pullups
  • 3 x Bench Press + 3 x Weighted Pullups
  • 2 x Bench Press + 3 x Weighted Pullups
  • 2 x Bench Press + 3 x Weighted Pullups

5 rounds for time of:

  • 10 x Hang Power Snatches @ 75 lbs
  • 15 x Dips

Results:  Bench Press 125/145/165/185/195/200.  Metcon in 11:08

Deadlifts, Pushups, Lunges and OH Press

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Looks like an interesting workout from CF Invictus …

Every 2 minutes for 40 minutes rotate through the 4 stations (5 rounds of each station). Do all rounds (except at station 2) unbroken and maintain a steady pace to complete all reps in 30 seconds.

  • Station 1 – 6 – 8 x Deadlift
  • Station 2 – Max Pushups in 60 seconds
  • Station 3 – 20 x Alternating Reverse Lunge (total) with Kettlebell in Goblet Hold
  • Station 4 – 6 – 8 x Dumbbell Overhead Press

For station 1 and 4, increase weights each round if you can do all 8 reps

Results: 1.  135/155/170/185/205lbs (updated on Nov17 since my original entries were wrong)  2. 43/33/32/31/28 reps  4.  14/16/18/18/18kg  Next time start at a higher Deadlift weight since even at 205lbs was able to complete the 8.