Category Archives: W-G

Weightlifting and Gymnastic Movements

Strict Press, Sumo Deadlift Highpull and V-Ups

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Not for time do

  • 5 x Strict Press @ 65lb
  • 4 x Strict Press @ 95lb
  • 3 x Strict Press @ 115lb
  • 3 x Strict Press @ 125lb
  • 3 x Strict Press @ 135lb
  • 1 x Strict Press @ 145lb
  • 1 x Strict Press @ 145lb
  • 1 x Strict Press @ 145lb
  • Max reps Push Press @ 135lb

Then every 2 minutes for 12 minutes (6 rounds) do

  • 5 x Sumo Deadlift Highpull

Increase weight each round.

Then do 8 rounds of 10 minutes work  / 20 minutes rest of

  • V-Up Hold (start flat on the floor, go up to a V-Up and hold for 10 seconds, rest 20 seconds)

Cash out with

  • 30 x V-Ups

Results:  For the Max reps Push Press only managed 6.  For the highpull did 45/65/75/95/105/110lb(50kg).

 

Bench Press and Situps then Pullups, HSPU and Air Squats

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Every 3 minutes for 15 minutes do

  • 4-6 x Bench Press
  • 10 x Weighted Situps @ 8kg

Then do AMRAP in 15 minutes of

  • 5 x Handstand Pushups
  • 10 x Strict Pullups
  • 15 x Air Squats

Results:  For the bench press die 115/135/155/185/195lb.  For the AMRAP 5 rounds plus 9 reps.

Split Squats then Squat Cleans, Dips, Toes to Bar

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Every 3 minutes for 12 minutes do the following increasing weight per round.

  • 4 x Bulgarian Split Squats with bar in Front Rack per side

Then not for time spend do 3 rounds of the following increase weight per round to work up to the working weight for the next round.

  • 3 x Power Cleans

Then for time do 15-12-9 of

  • Power Cleans @ 125lbs/57kg
  • Dips
  • Toes to Bar

Results:  For the split squats warmed up with empty bar then 65lb, then used 95lb, 105, 110, 115 for the working sets.  For the metcon finished in 9:47.

Crossfit Games Workout 7.3 Scaled

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The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.

Prior to 8:00, complete  3 rounds of:

  • 6 x Pullups
  • 6 x Power Snatch + Overhead Squat @ 45 lb

Then, 3 rounds of:

  • 7 x Pullups
  • 5 x Power Snatch + Overhead Squat @ 65 lb

Prior to 12:00, complete 3 rounds of

  • 8 x Pullups
  • 4 x Power Snatch + Overhead Squat @ 75 lb

Prior to 16:00, complete 3 rounds of:

  • 9 x Pullups
  • 3 x Power Snatch + Overhead Squat @ 95 lb

Prior to 20:00, complete 3 rounds of

  • 10 x Pullups
  • 2 x Power Snatch + Overhead Squat @ 115 lb

Prior to 24:00, complete 3 rounds of:

  • 11 x Pullups
  • 1 x Power Snatch + Overhead Squat @ 135 lb

Results:  Finshed after 12 minutes with 93 reps total.

Crossfit Open WOD 17.2

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AMRAP in 12 minutes of

2 rounds of

  • 50ft/15m Weighted Walking Lunges @ 16kg per hand
  • 16 x Toes to Bar
  • 8 x Dumbbell Power Cleans @ 16kg per hand

Then, 2 rounds of

  • 50ft Weighted Walking Lunges @ 16kg per hand
  • 16 x Pullups
  • 8 x Dumbbell Power Cleans @ 16kg per hand

Results: Scaled the dumbbells from 22.5kg to 16kg and and the bar muscle ups to pullups.  Finished exactly 4 rounds (one pass through the whole thing) for a total of 136 reps.